How to prevent back injuries

Spinal cords are like a human highway, where thousands of messages a second are relied on to function properly. Your backbone and muscles protect this delicate spinal area, so it is important to be fully aware of how to prevent injury.

As we sit for up to 80% of our waking day during work, travel, entertainment, and meals, our stomach muscles get very little usage. Traditionally we strengthen our abdominals by sit-ups and crunches but there are new exercises which have been developed to be more specific and more effective.

If you suffer from ongoing or recurrent back pain, these exercises are essential to helping you get better. A regular exercise program is also very beneficial such as walking, running, cycling or swimming. Aiming for 30-40 minutes 3 times a week proves to be the best ‘prescription’ for heart disease, osteoporosis, and general arthritis and for many medical problems. Don’t delay, ask your physiotherapist how to get started.

  • Think before shopping and when pushing your trolley around
  • Change direction slowly with your trolley.
  • Ask for assistance if reaching above your height for shelf items.
  • Look out for ‘slippery when wet’ signs to prevent a fall.
  • When standing still, rest one foot on the bottom of your trolley. It flattens and rests your back. Make sure to change legs frequently.
  • When loading your, car tighten your stomach muscles, lift with two hands and avoid twisting as you lift.

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