ASK THE TRAINER: Take care of your back in daily activities

Are you concerned about how strong you back is with daily activities? Many times people hurt their back with a simple movement of picking up a pencil. We unknowingly put ourselves at risk every day with how we sit, sleep, use improper lifting techniques and even the food we eat. Back problems can impact work as well as many leisure activities. There are a few very simple rules to follow to protect your back from injury.

Make sure you are sleeping on a proper mattress. If you wake up feeling stiff and sore that is a pretty good indication you mattress is either to firm or too soft for you. Everyone is different here. You need a mattress that allows you to wake feeling rested, not hit by a truck! The right mattress will hold the spine in alignment and allow the back to rest during the night. When you are getting in bed always lower yourself with your arms to a side lying position then roll to you back and reverse that sequence to get out of bed.

Learn the proper way to lift, and I do not mean weights. We lift things every day from the groceries to the kids. Make sure every time you pick something up your spine is in the proper alignment. Be sure to think before you lift an object. Where is the object going? How are you going to get there? If the object is on the floor never lift from a standing position. Kneel with one knee on the ground and lift the object with a neutral back while bringing the object to rest on your knee before you stand. Keep the object close to your body and lift with your legs as you stand. You may also lift from a squatting position but be mindful of you back alignment. Never lift and twist at the same time.

Know your limits as to how much you are able to safely lift. Test the object first and if it is too heavy or you are unsure of your ability it is much safer to wait for a buddy to help.

If you have to stand for a long period of time make sure you wear comfortable shoes and avoid standing on a hard floor when possible. Try to change positions often. Do your best to bring your work up or down to a comfortable level, you do not want to have to bend over for a long time, it is also helpful to have a foot stool to prop one foot on.

Have a healthy, happy back!