Tips to Prevent Back Pain

The Pilates Back Book

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Although the spine is one of the strongest parts of the body, it is frequently put at risk. Improper lifting techniques, lack of exercise, and poor posture can lead to back pain. Lifting even light loads can cause back pain. To protect your back, always consider your own strength and limitations before lifting anything, and always avoid forward bending, twisting, and extreme side bending.

Here are some tips for preventing back pain:

When lifting:

Keep the object as close to you as possible (use a bear hug).

Balance the load you are carrying between both hands.

Minimize the distance you reach when picking up an object.

Place your feet apart for good balance.

Bend your knees to reach the load - don't bend forward from the waist.

Lift smoothly and slowly, maintaining a straight back with your head up.

Stretch to keep your lower back and legs flexible.

Keep your abdominal muscles strong.

Your back is designed for movement. Don't stay in a poor or awkward position for extended periods.

Don't sit or stand for extended periods without changing your posture. When you start to feel fatigued, it is an indication that you have been in that position for too long.

Don't just rely on painkillers for back pain: exercise and get moving. Exercise helps to build strength and endurance for more efficient support and better posture, and to maintain mobility of joints.

Throughout the day, pay attention to keeping your natural back curves.

Wear comfortable and well-supported shoes.

Sleep on a firm mattress.

If you sleep on your side, place a pillow between your knees.

WorkSafeBC (the WCB) offers several resources for preventing back pain and injury. Many are available for download from the Publications area of its web site at www.worksafebc.com

Courtesy News Canada

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