Read on to understand common causes of back pain and how you can try to prevent it.
Causes of Back Pain
- Force: Exerting too much force on your back by lifting or moving too much weight
- Repetition: Repeated movements can lead to muscle fatigue or injury, particularly if stretched to the limit of your range of motion or in an awkward body position
- Posture: Slouching exaggerates your back's natural curves, which can lead to muscle fatigue and injury
- Stress: Pressure at work can increase your stress level and lead to muscle tension and tightness, which can contribute to, or worsen, back pain
How to Prevent Back Pain
- Pay attention to posture: When sitting, choose a chair that allows you to rest both feet flat on the floor while keeping your knees level with your hips. Your chair should support the curve in your low back. Remove your wallet or phone from your back pocket when seated. Maintain a balanced and upright posture when standing.
- Minimize hazards: Falls can seriously injure your back. Remove anything from your work space that might cause you to trip.
- Lift properly: When lifting and carrying a heavy object, lift with your knees and tighten your core muscles. Hold the object close to your body and lift it between your legs. Find help if it’s too heavy.
- Modify repetitive movements: Make sure that your computer monitor and chair are positioned properly. Square your body in close proximity to work being done to avoid unnecessary bending, twisting and reaching.
- Listen to your body: If you must sit or stand for a prolonged period, change your position often. Try taking a 30-second break every 15 minutes to stretch, move or relax.
- Address stress: Stress can make you tense and prone to injury. Try using deep breathing relaxation techniques or walking around the block when stressed.
Source: www.mayoclinic.com
