Tips to Save your Back
The muscles, ligaments and discs of your back do a big job, supporting
your spine and moving the weight of your body. Good posture, exercise
and correct body mechanics help keep it flexible and strong. Massage
can help with posture by stretching shortened muscles and fascia (the
connective tissue that surrounds your muscles and other tissues), freeing
movement around the joints, and relieving muscle contractions that can
pull you out of alignment.
Help protect your back by moving with a little thought. Here are some
tips to help you move correctly.
1. Spread your feet shoulder-width apart for stability when moving or
working. Stand evenly on your two feet.
2. Practice feeling your center of gravity in your abdomen. Many
people try to move from their upper bodies, which is less efficient
than moving from your pelvis, hips, and abdomen. Practice strengthening
exercises for your abdomen. Take a class or ask for advice
from an exercise instructor or specialist.
3. To pick up a load, stand close to it. Squat and use your legs to lift it,
keeping your back upright and the object close to your body. Avoid
twisting as you lift.
4. Kneel down on one knee to retrieve something from the floor.
5. When reaching for an object overhead, keep your shoulders and hips
facing it—don’t twist.