Tips to Prevent Back Pain

to the spine, suffering that affects people of all ages and occupations, whether they carry out heavy physical activity or are dedicated to sedentary work.

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Prolonged holding of the same position or performing particular movements incorrectly (such as lifting weights) can cause pain.

The intervertebral disc is one of the structures most exposed to structural alterations, as it has to support heavy loads every time you have to lift or carry weights.

A weight of 10 kg lifted correctly weighs on the lumbar intervertebral discs with a load of 227 kg.

When the disc load is 350 kg, the disc is at risk of fracture.

and contrasting muscle strength → Keep the load to be lifted or moved close to our center of gravity

To unload up to 80% of the trunk weight → Rest the upper limb on the bed

If you have to act on the patient's bed, lean forward → Place one knee on the edge of the bed

If you have to crouch → Place one knee on the ground (position of the serving rider)

To operate downwards → Bend perpendicularly by flexing the knees, widening the support base, straight column.

If you have to get out of bed, roll onto your side with your legs bent. Place your hands on the bed as close as possible to the body, levering up your hands, get your legs off the bed.
If you have to move an object, avoid twisting the trunk, move the whole body.
When carrying weights, do not carry a heavy weight with only one arm, but divide it in two. Or "hug him".
Avoid lifting too heavy objects by yourself; if you can't help it,
do not bend your back, spread and bend your legs a little, keep the weight embraced.Adopt this strategy for anything picked up from the ground;
Avoid all stationary positions held for a long time. If you have to stay "seated" look for a chair of the right height and put a lumbar support (a rolled sweater is enough), rest your elbows on armrests or on the edge of the table. In any case, "get up often";
If you have to drive, use a lumbar support, remember that the distance from the pedals must allow the pelvis to rest against the backrest and keep the knees slightly flexed;
If you have to move objects that are at the top: get on a stool or adapt your posture;
If you have to move a closet, use your back to push it;
If you have to work low: avoid bending, your back, bend your knees;
If you have to stand for a long time, change your position often; try to place one foot on a rise, you can also place an arm on the surface of the table to "unload your back";
Keep moving consistently;
If you can do some sport;
Avoid Overweight;
Avoid Smoking;
Learn to relax, to reduce stress, to avoid unnecessary tension that could discharge on your back;