Learn how to protect your back and prevent serious injury.

Serious back injury can lead to long-lasting pain and disability. Regardless of your age or health status, it's important to adjust your lifestyle and habits to prevent back injury since many injuries are preventable. Take time to learn how to move and lift safely.

Promote ergonomics at work
Many jobs involve strain to the back and risk of back injury. Whether you work on an assembly line, at a computer or you spend all day lifting heavy kids, consider ways to avoid getting hurt. If applicable, talk to your workplace about promoting ergonomics. The best way to avoid back injury at work is to modify the work environment and work tasks to reduce the hazards of lifting. This can be done in many ways, but a large component involves educating workers on how to lift properly.

Learn to lift
Even if your job doesn’t generally consist of lifting heavy objects, you’ll probably be confronted with bending and lifting at some point. Carefully check an object before you lift it. How heavy is it? Can you get a good grip? As you lift, ensure the following actions:

  • Don’t twist while lifting.
  • Try to carry the object between your waist and shoulders.
  • Warm up and cool down with stretches.
  • Take breaks if you’re lifting for an extended period of time.

Stay fit
To prevent back injury, keep the muscles of your back and core strong. Strength training is an important part of any adult’s fitness routine. Lifting weights can help improve back pain as well as other issues like weight management and sleep. If you don’t know how to lift weights, get help at your local gym or consider taking a group fitness class that involves weight lifting.

Dealing with back pain or injury? North Hills Hospital offers patients minimally invasive technology for spine surgery. Learn more about your options here. To request a physician referral, please give us a call at 1-855-5NHILLS.

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