Corporate Health & Wellness Specialist – PrognoHealth

Prevent Back Pain

Back pain is one of the most common reasons for people to miss work and a leading cause of disability worldwide. However, some measures can be taken to prevent or relieve back pain

A healthy back has three natural curves:
An inward curve at the neck (cervical curve)
An outward curve at the upper back (thoracic curve)
An inward curve at the lower back (lumbar curve)

Good posture helps maintain these natural curves. If you stoop or slouch the muscles and ligaments struggle to keep you balanced, which can lead to back pain and Other problems.

Common causes of back pain

* Strained muscles & ligaments

* Lifting something improperly or something that is too heavy

* Ruptured disk

* Arthritis

* Osteoporosis

* Certain activities or a poor posture

Tips to prevent back pain

Take short frequent breaks from the computer. Roll your shoulders repeatedly in a circular motion (clockwise) with your hands straight along the body. Repeat this in an anti-clockwise direction.

Every 10-15 minutes, sit up straight, stand up, walk around and stretch every hour.

Keep the top of the computer screen at eye level, so you look down at the screen at a 15-20 degree angle. which Is less strenuous for the neck.

Use a good sitting posture. Sit upright and place both the feet on the floor and the elbows, knees, hips, and ankles at a 90*Angie.

Place a cushion against the back of the chair to support the lower back. If you have neck pain after sifting for long, use a hot or cold pack.

When typing for long periods, sit close and rest the elbows on the table to relieve stress from the shoulders and neck.

Don’t lift things by bending the back: instead, bend the knees and hips. Push rather ‘than. pull, when moving, heavy objects.

Try to carry heavy loads in backpacks.

Exercise regularly. This will increase strength ‘& endurance In the back & allow the muscles to function better. Walking and swimming are healthy options.

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