Do not let your back get you down. Over the years I have heard of people experiencing back pain as part of everyday life. Now the years are passing ever more quickly my understanding of back pain has increased.I have found the following tips by the National Safety Council be very helpful to keep a back strong and healthy.
Leg and Back Warm-up
Prop one foot on a chair or a stool for support
Take a deep breath and ease forward slowly, keep you back slightly curved
Blow out slowly as you ease forward, counting to seven
Repeat seven times
Switch feet and repeat
Backbend
Stand with your feet about 12 inches apart
Support the small of your back with your hands
Hold your stomach in firmly and take a deep breath
Arch backward – bend your head and neck as you go, blowing air slowly out for seven counts
Repeat seven times
Power Lifting Tips
Protect your hands and feet by wearing safety gear
Size up the load and tip it on its side to see if you can carry it comfortably
Get help if the load is too big or bulky for one person
Check for nails, splinters, rough strapping and sharp edges
Make sure your footing is solid and keep your back straight with no curving or slouching
Center your body over your feet, get a good grip on the object and pull it close to you
Pull your stomach in firmly and lift with your legs, not your back
If you need to turn, move your feet, do not twist your back
Oversized or Tough Lifting Jobs
Do not try to carry a big load alone; ask for help
Work as a team by lifting, walking and lowering the load together
Let one person call the shots and direct the lift
Use proper mechanical devices for heavy loads
Use a step stool or sturdy ladder to reach loads above your shoulders, get as close to the load as you can and slide it toward you
Do all the work with your arms and legs, not your back
For loads under racks and cabinets, pull the load toward you, try to support it on one knee before lifting, then use your legs to power the lift
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