Here, we look at some more day-to-day activities, which if done correctly, will help prevent back problems or injuries to self. Below mention shows you the correct ways of sleeping, lifting and carrying weights.
People who sleep on their back are more likely to develop back problems this is a fact unknown to many. Sleeping on your back puts around 25kg of pressure on your back. Hence, it is better to avoid doing so. Instead, you can try living on your side with a pillow placed between your legs.
This will decrease the pressure on your spine. If you cannot sleep on your side, then for optimum pressure relief put a few pillows under your knees while lying on your back. And of course, you need to be careful in your choice of mattress.
Always remember that these seven to eight hours of sleep help your prepare for the busy day ahead. A good night’s sleep is the criteria of how productive you are for the next 16 hours.
If you’re using one hand to lift an object, always kneel on one knee, with the other foot flat on the floor, as near as possible to the object. Lift with your legs, not your back, keeping the object the close to your body at all times. While lifting an object with both hands, bend the knees and take the effort on your legs rather than you back.
Follow nature’s law of balance. Distribute the weight evenly on both hands, if you are carrying multiple objects. If it is one large object, hold with both hands and keep it close to your body. Take small steps while moving. Wherever possible, push heavy objects rather than pulling them.
To make sure that your back is stress-free, ensure that you do not slump in your chair. Placing your feed on a small box/footrest on the floor can help you achieve this position. In office, change positions frequently. Do not sit for more than 30 minutes at stretch stand up, stretch or take a short walk around your room/office.