Here, we look at some more day-to-day activities, which if done correctly, will help prevent back problems or injuries to self. We show you the following Healthy Backbone tips to take correct measures during various activities done on daily basis.
1. Sleeping: People who sleep on their back are more likely to develop back problems – this is a fact unknown to many. Sleeping on your back puts around 25 kg of pressure on your back. Hence, it is better to avoid doing so. Instead, you can try lying on your side with a pillow placed between your legs. This will decrease the pressure on your spine. If you cannot sleep on your side, then for optimum pressure relief put a few pillows under your knees while lying on your back. And of course, you need to be careful in your choice of a mattress. Always remember that these seven to eight hours of sleep help you prepare for the busy day ahead. A good night’s sleep is the criteria of how productive you are for the next 16 hours.
2. Standing: With your knees slightly bent and keeping one foot slightly in front of the other makes the correct standing position. Don’t bend forward at the waist as this decondition the muscles of the lower back which can result in pain.
3. Sitting: To make sure that your back is stress-free, ensure that you do not slump in your chair. Placing your feet on a small box/footrest on the floor can help you achieve this position. In office, change positions frequently. Do not sit for more than 30 minutes at a stretch – stand up, stretch or take a short walk around your room/office.
4. Lifting: If you are using one hand to lift an object, always kneel on one knee, with the other foot flat on the floor, as near as possible to the object. Lift with your legs, not your back, keeping the object close to your body at all times. While lifting an object with both hands, bend the knees and take the effort on your legs rather than your back.
5. Carrying: Follow nature’s law of balance. Distribute the weight evenly on both hands, if you are carrying multiple objects. If it is one large object, hold with both hands and keep it close to your body. Take small steps while moving. Wherever possible, push heavy objects rather than pulling them.
6. Reaching: For reaching out to things above your shoulder level, use stool.
7. Quit Smoking: Nicotine restricts the flow of blood to the discs that cushion your vertebrae as a result of which smokers are more prone to back pain than non-smokers.