Most acute back pain results from injury to the muscles, ligaments, joints, or discs. The body also reacts to injury by mobilizing an inflammatory healing response. While inflammation sounds minor, it can cause severe pain. Back pain is a common condition that nearly everyone will experience at some point during their lifetime.
Depending on the underlying cause of the pain, symptoms can be experienced in a variety of ways. For example:
- Pain that is dull or achy, contained to the low back
- Stinging, burning pain that moves from the low back to the backs of the thighs, sometimes into the lower legs or feet.
- Muscle spasms and tightness in the low back, pelvis, and hips
- Pain that worsens after prolonged sitting or standing
- Difficulty standing up straight, walking, or going from standing to sitting.
Tips to Lower Your Risk of Back Injury
1) Listen to Your Body
If you feel back pain or discomfort, don’t push yourself. Instead, rest and wait for the pain to subside. Even if this means taking a few days off work, it’s important that you listen to your body; otherwise, you risk further and more severe injury.
2) Lift with Your Legs
If you work in a job that requires you to lift, follow the golden rule of “lifting with your legs, not your back.” Bending over to lift an object forces the spine into an unnaturally curved position. In some cases, nothing bad will happen. In others, you may tear a muscle or supporting ligament. Whether it’s a heavy or lightweight object, always lift by bending your knees to pick it up.
3) Take Standing Breaks
Not all back injuries occur in laborious jobs; some occur in desk jobs. This is particularly true for workers who are forced to sit at a desk for eight or more hours a day. Prolonged sitting can negatively affect your body in multiple ways, one of which is stressing your back. This is why it’s a good idea to take standing breaks every half hour.
4) Improve Your Posture
Your posture will directly affect your back health, including whether or not you are susceptible to back injury. People who carry themselves with poor posture (e.g. slouch when walking) are more likely to develop back problems than their counterparts with good posture. So, be conscious of your posture and make corrections is needed.
Of course, you can also protect your back from injury by exercising. Performing a combination of cardio and resistance training exercises will strengthen your core while subsequently reducing the risk of back injury. It’s always a good idea to warm up before performing any physical activity. Whether you are lifting objects at work or preparing to exercise at the gym, take a few minutes to stretch your muscles. Doing so will improve your range of motion while reducing your risk of back injury.
With these few point i hope, you will be able to protect your back muscles, ligaments, joints, or discs from back injury.