Risking Back Pain

Believe it or not the way you move or the way you sit can have a direct affect on contributing to or aggravating lower back pain. Certain habitual movements overtime can compound a back problem that in the long term can turn into a serious and chronic condition. Whether you suffer from back pain or not, it is advisable to become more aware of your posture while sitting, lifting or walking and determine if it can contribute to back problems in the future.

Lifting Techniques

Many people do not know how to lift heavy objects properly and it is not surprising that many people injure their backs while lifting heavy and awkward objectives. The proper way to lift heavy objects begins by placing your feet firmly on the ground and shoulder width apart to give you balance. As you lower down to pick up the object always bend your knees keeping your back as straight as possible. As you lift bend your arms and keep the object close to your body. Lift in a controlled and relaxed manner and avoid any jerky movements. Many people bend their back with the legs straight which puts all the pressure and strain on their lower back. By bending your knees you are allowing your legs to take the strain rather than your lower back and therefore, preventing a serious back injury.
Many people today work in an office environment where they sit behind a desk in front of a computer for long periods of time. This can eventually lead to straining the joints especially, the lower back, shoulders and wrists.


It is important that you take regular breaks and use those breaks to do simple stretching exercises. You can even do these stretching exercises while sitting down such as rotating your ankles and stretching your arms towards the ceiling to relieve pressure from the neck and shoulders. Try to keep your back straight and prevent shoulders from hunching forward. Many people find that placing a cushion between the chair and their lower back helps them to relieve the strain.


On average we spend about eight hours each night asleep. Therefore, it is very important that we use a quality mattress that supports our bodies and in particular our back. A mattress that is too soft cannot provide sufficient support and over time this can cause back problems in many people. Your sleeping position can also put a strain on your back for example, sleeping on your stomach is certainly not a good sleeping position and should be avoided. The most common position is sleeping on your back however, this can also put strain on the lower back especially, if the mattress is too soft. If you prefer to sleep on your back place an extra pillow or cushion between the gap of your lower back and the surface of the mattress. A second pillow can be placed behind your knees for extra support.
The most supportive sleeping position is to lay on your side with your knees and arms tucked in towards your stomach. This is also known as the foetal position as it is similar to the position of the developing baby in the womb.

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