Lower back pain and chronic pain
are ongoing problems. Preventing or reducing lower back and/or
chronic pain has to be an ongoing undertaking, requiring
strategy and commitment 24 hours-a-day 7 days a week
The pain that arises in your body, must be somehow to
do with you. It is your full-time job to manage or prevent
that pain. Aim to stay in good physical condition. Stretch
your back muscles after they have become set in one position
over time; when you've been sitting in front of the T.V.,
gardening, sleeping, traveling in the car etc., or other
activities that contract muscles.
To avoid Lower Back Pain, you should:
- Stop to think how best to lift, get out of bed etc.,
before you start the movement. Think! Think! Think!
- Try to reduce the strain on your back in activity and
inactivity i.e. sitting at all times
- Never bend from the waist. Your back should be kept
straight in all lifting and bending activities. Bending
knees and hips, while keeping the back and head upright,
allows you to lose height without putting a strain
on the spine.
- Where possible avoid lifting objects off the floor.
Keep heavy or frequently moved objects at knuckle height.
Always see if you can slide, roll, tilt, move from
to side, or tip loads instead of lifting.
- Limit the weight of loads: when packing aim for small,
light loads, even if you end up with more of them.
- To get down to the floor, go down onto your knees.
To avoid pain when lifting, observe the following rules:
and think about what you are going to do before
- Position yourself directly in front of the object so
that you won't have to twist.
- Test the weight of the object before you attempt to
lift it, so you know how much effort is required.
- Lift smoothly: engage your whole body in the activity.
Let your head start to take you upwards as your legs
provide power and think of your arms as connecting
into your whole body.