4 Easy Ways To Prevent Back Injuries
When it comes to taking care of your body, one of the biggest things you should be concerned with is your back. Your back is the biggest load bearing series of muscles and bones that is present in your body, and without the adequate support of your back, you will not be able to do things that you once deemed very easy to do, which include lifting, climbing, or in some very serious occasions, even walking. There are a number of ways that you can prevent back injuries day-to-day, so keep these in mind to keep your back happy and healthy.
Stretch Your Hips
Not many people particularly like stretching, but it is something that you should do to keep your body – and particularly your back – in good working shape. Every morning when you wake up, it is highly recommended that you stretch your hips in order to reinforce the muscles of your back. You can do this by assuming a lunge position, sliding your right foot to the side, placing your hands on the floor in front of you and then try to straighten your right knee as you lean forward. Your hip flexors run the top of your thighbone, which is connected to the very bottom of your spine. Since the bottom of your spine can be considered the foundation for the rest of your spine, it's especially important it stays limber. By stretching these muscles, you will ensure that you will strengthen your back and make it far more healthy than it already was.
No Deadlifts In The Morning
If you are a weightlifter, this is advice that you should most certainly heed. It is very important to avoid spine-compressing exercises in the early morning hours for a number of reasons. It has been shown that, in the morning hours, when your discs have more fluid in them and are more pressurized, work outs utilizing spine compressing exercises will only serve to exacerbate back pain, especially lower back pain.
Lead With The Hips
There are plenty of reasons that you should lead with your hips and not your shoulders. There are a number of issues involved with leading with your shoulders. Whether you're working out or simply walking down the street, it is important to always lead with your hips. For example, when doing something as simple as turning, make sure that you use your hips to turn, rather than your shoulders. When you use your hips, your shoulders will automatically turn in unison. As such, this will alleviate a significant amount of stress upon your back, and you will not have to worry about issues surrounding your lower back.
Keep Weight Close To Your Body
When you are carrying objects, whether they are light or heavy, you should carry said objects close to your person and not away from your body. Your center of gravity is mainly present in your back, especially the lower portion of your back. This means that if you carry an object away from your body, you will be creating a strain on that center of gravity. By making sure that you carry weight close to your body, preferably your chest, then you will ensure that your back will not have to compensate for this decentering of gravity and your back will not strain, as such.
Your back can become a bit sensitive to certain phenomenon, especially since it is basically carrying the weight of your entire body. As such, you should make sure to take care of your back in every way possible. Hopefully, this article has given you a good idea about what sort of preventative measures to take when it comes to your back issues and certain things you can do to ensure that you do not strain this important portion of your body. For more information or advice, contact a local chiropractor.