Preventing back injuries can be as simple as taking a few minutes to warm up, evaluating and properly performing job tasks and strengthening your back at home. For more information, visit http://apnacare.in

1. 5 tips for back pain

2.  Back injuries are one of the most common and costly
workplace injuries.
 Preventing back injuries can be as simple as taking a
few minutes to warm up, evaluating and properly
performing job tasks and strengthening your back at
home.
 Most back pain is mechanical, meaning people have
increased pain with particular motions of their backs.
 Most mechanical back pain is not caused by a
slipped or ruptured disc.
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3. THE BACK
 The back is composed of
small bones, called
vertebrae, that are stacked
on top of each other.
 Between the vertebrae are
fibrous discs that provide
padding and cushion
shocks.
 Nerves run down the center
of the vertebrae, and
muscles hold it all together.
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4. RULES FOR BACK PAIN
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5. LIFTING PROPERLY
 All loads should be lifted with
the back in the most natural,
upright position.
 The load should be
approached so that you can
avoid twisting while lifting
and with the body over the
load as much as possible.
 Ask for help whenever you
think you might need it.
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6. THREE KEY COMPONENTS IN
BACK INJURY PREVENTION
Proper posture
Conditioning
Body mechanics
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8. 1. MAINTAIN A GOOD POSTURE
 Proper posture includes
standing and sitting in an
upright position without:
slouching, rounding of the
shoulders or accentuating the
natural curves of the spine.
 Poor posture typically involves
holding the head too far
forward or allowing the belly
to pull the back forward.
 Get in the habit of holding in
the belly to keep it from
protruding and putting excess
force on the spine.
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9. 2. LIFT CAREFULLY:
 Seriously, if you know how to
lift things properly, you can
prevent back pain 90
percent of the times. Never
bend jerkily to lift anything.
Ensure that your feet are
apart about the width of
your shoulder, bend both
the knees and then lift
things. If you are lifting
something heavy, tuck your
tummy in before you lift it.
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10. 3. AVOID WEARING HIGH HEELS
 Women who wear stilettos or
boxy high heeled
uncomfortable shoes, sandals
regularly are bound to get lower
back pain. When you wear high
heels, your body should ideally
tilt in the forward direction. But
you can’t walk like that. So your
body is forced to make several
adjustments in the spine, knee
and hip joints, and head in order
to make you walk straight. The
higher your heel, the more
pressure is exerted on your
back—the earlier you will
experience back pain. Wearing
comfortable flat shoes or sport
shoes is the best way to prevent
back pain in women.
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11. 4. QUIT SMOKING:
 This goes for both men and
women. Smoking is the most
effective and probably the
fastest way to damage your
spine. Moreover, people
who smoke have a poor
healing capacity. So, in
case you smoke and
undergo a spine surgery, it
will take much longer for
you to recover.
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12. 5. GOOD SLEEPING POSTURE:
 Sleeping on the sides is
also a good posture,
unless you contract
yourself like a fetus. If you
want to sleep on the sides,
ensure your legs are
straight in alignment with
your spine.
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