Back injuries are one of the most common cumulative trauma disorders in the work industry. Nearly half a million people suffer from some type of overexertion injury every year, sixty percent of which involve back pain due to lifting.
Most back injuries are caused by poor posture and improper lifting techniques. Bad habits learned early in life contribute to back injury and pain later on, as the muscles of the back become disproportionate to the muscles of the abdomen. Fortunately this can be treated by top spine surgeon in Chennai. This imbalance leads to an improper distribution of force within the spinal column, potentially causing injury to the spine or surrounding tissue. Fortunately, back pain and injuries can be simply avoided by following several important tips.
Knowing how to properly lift a heavy object will do more to prevent back injury than anything else. Before lifting anything, make sure that it is not simply too heavy for you to lift alone. Ask someone for help if you don't feel confident in your ability to safely lift the object. Also be sure that the object's weight is balanced and secure; shifting during lifting can inflict unanticipated stress on the back and spine.
Wear gripped gloves if you must, just be sure that you have a firm grip on the object. Use handles or carrying straps when they are available. Before you lift, make sure you have a path planned and that it is clear, as it may be difficult to see the ground if the object is large. Don't hurry when lifting. By taking your time, you'll be able to gauge your body's response to the weight. And above all else, remember to use your legs to lift, not your back. Bend at the knees and keep your back straight and your head up. Hold the object close to you body as you carry it and do not hesitate to put the object down if you begin to feel exhaustion or pain.
Good posture, exercise, and stretching will help to strengthen your back, making it more resilient to injury. Cardiovascular exercise and lower back stretches will help anyone reinforce their back muscles and spine. When doing either, however, it is important not to overexert yourself.
Overzealous stretching can damage muscle and connective tissue. You should sleep on a firm mattress and avoid sleeping on your stomach. Throughout the day, monitor your posture: ensure that you are not slouching and that your head is not held too far forward. If you spend much of the day sitting down, be sure to take time to stretch your back. Get up and walk around for a bit: this will help not only your back, but will also improve your body's general circulation.