Everyday Back Protection

December 3, 2008 by soreback · Comments Off 

Preventing Back Injuries

Wearing out your back over time is very possible and something that many people don’t even think about.  They can suffer injuries very small so that they don’t realize it is an actual injury; the pain just feels like stiffness and soreness in the back.

Unfortunately these small injuries usually happen during everyday activities that many people don’t connect with back problems.  Here are some common scenarios and what you can and should do about them.

Your desk and chair at work

Too many people sit at a desk behind a computer all day, slouched over as they type away and don’t give much thought to their chair and desk arrangement.

Leaning forward for hours at a time means that you’re putting undue pressure on the small of your back as it needs to tense up and keep you in that position.  This can also cause tension in your shoulders and neck and this tension will result in back pain.

Chairs at work are also a common culprit when it comes to back pain.  While many chairs claim to be ergonomically correct, meaning designed for the shape of the human body, remember that not everyone is shaped the same.  Most furniture is designed for an average frame and height.  If you’re a bit shorter or taller than most, or have shorter legs than the average person, you’re going to feel undue pressure on the area of your hips.  This will result in back pain as the back muscles will try to compensate for this.

Many people with back problems have found that straight or even plastic chairs offer them much more adequate support than even the most expensive office chairs.  The ones that don’t move when you lean back are going to give that support to your back muscles as opposed to the ones that move with you.

You should also be able to lean back as much as possible when at your desk or sit as straight as possible rather than slouching over your keyboard or monitor.  At the very least, get up and walk around as much as possible to alleviate this pressure.  Put a footstool under your desk and use it – this will force you to lean back and alleviate that pressure on your back.

What you carry

The back works overtime when we’re lugging around anything heavy.  Remember, the arm muscles are connected to the back muscles and so any movement or stress on the upper arms is going to cause stress on the back.  Unfortunately we also have a tendency to sling things over a shoulder and this means the back is working overtime as well.

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There’s a reason that luggage manufacturers got smart and started putting wheels on suitcases.  It wasn’t just for convenience but for the safety of those who had to carry them as well.  Today you can find wheels on so many things – backpacks, briefcases, and just about everything else.  Use these things!  If your briefcase weighs more than a pound or two, get one with wheels.

Refuse to take the attitude that you should be tough enough to do whatever is asked of you or to think that if you could lift something when you were 20, then you should still be able to carry it now that you’re 45.  Be aware of your limitations and remember that a few moments of carrying something too heavy can mean back pain that lasts for days or weeks.

What you carry during the day can mean your children, groceries, sporting equipment, and so on.  Probably every parent looks forward to scooping up those kids and holding them close and sometimes it’s just easier to carry a child in some areas – and sometimes it’s even safer, such as in parking lots or areas where there are strangers – but you need to be mindful of your safety here as well.  When we talk about lifting with your legs, this means when lifting your children or groceries.  Know your limits even at home.

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