Tips for low back health
Tips for low back health
Things that everyone with low back pain due to herniated disc or other reasons should pay attention in daily life.
To protect your back health, do not try to lift very heavy loads, but if you do, always bend your knees, that is, squat. Be careful not to lift by bending at the waist. Do not reach out for anything. For example, don’t lie down when the phone rings or picking up a book from the shelf. Always approach the objects without leaving any distance.
1- If you need to carry any weight, carry it after sharing the load with your body symmetrically.
2- When carrying objects from one place to another, make sure that your back is in a vertical position, not bent.
3- Do not try to lift a heavy load. If you have to lift, get some help from around.
4- While picking up an object, even if it is light, bend your knees and take it by crouching. Don’t bend over. Lift the load with your legs, not your waist.
5- When buying an item, do not reach towards it, get close to it and take it like that. When picking up an object from the ground, first bring it closer to your body and then raise it.
6- While carrying an item, keep it close to your body. The closer the item to be transported is to your body, the less the load on your spine will be.
7- If you are two people and you need to carry an item by holding both ends, never leave one end of the item without informing each other.
8- Before lifting an object, try to guess how heavy it is, then approach it. Before moving on to the lifting process, test the object once by lightly feeling it and lift it once you have a good idea of its weight.
9- Remember that you lift the objects first with your brain, not with your body. If you have to lift a heavy load for this, concentrate very well as weightlifters do. Move slowly and cautiously while lifting, avoid sudden movements. Do not put a sudden load on your muscles. During the lift, work all your muscle groups at the same time by contracting your abdominal muscles. The contraction of your abdominal and back muscles supports your spine.
10- Do not lift a heavy load higher than your waist. Especially if you try to lift this load from your head, it can be a complete disaster.
11- While standing, do not take anything from the ground by bending your waist to the right or left.
12- If you need to turn with the load in your hand, turn by changing the position of your feet, not with your waist.
13- Do not put any weight on your back while your waist is bent backwards. If you absolutely have to load, your knees should be slightly bent and your body should be slightly bent forward.
14- Do not pull or push a heavy object from one place to another by yourself.
15- While carrying an object, your feet must be firmly on the ground. The distance between both feet should be about shoulder-width apart, and your toes should point outward.
16- Try to be in an upright position while sitting on a chair or sofa and make it a habit. In the meantime, it is beneficial for your knee joints to be higher than the hip joints, for the soles of your feet to be in a flat position while touching the ground, and to be on the ground comfortably. It is also good to change positions from time to time while sitting.
17- Do not sit in soft, low and deep seats. Remember that unstable, broken seats and soft chairs threaten your back. Choose armchairs and armchairs.
18- You will be more comfortable if you take a step under your feet while sitting on a chair.
19- Do not lean towards the sink while making ablution, brushing your teeth or washing your hands and face; Try to keep your waist as straight as possible. Therefore, make sure that the sinks in your home are made a little higher if possible.
20- Walk for at least 15 minutes every day. Gradually increase the walking distance.
