Back Safety Considerations
- Your Back Holds Up Your Body
- The spinal column, which is an s-shaped group of bones called vertebrae, bears most of the body's weight.
- Cartilage pads called discs separate and cushion vertebrae.
- Ligaments connect the vertebrae.
- Muscles attached to the spine, plus the stomach muscles, keep the spinal column in place and the back strong.
- One Wrong Move or Built-Up Stress on Weak Muscles Can Injure the Back.
- Strain results from overused or overstretched muscles.
- Sprain occurs when sudden movements stretch/twist ligaments.
- Muscle spasm can result from tension or stress.
- Slipped or herniated disc occurs when tears, fluid leakage, or other damage makes the disclose its cushioning effect. That puts painful pressure on spinal nerves.
- Be Aware of Acts and Habits That Strain or Weaken the Back.
- Posture: Poor sitting or standing posture puts painful stress on the back.
- Physical condition: Regular exercise keeps back muscles strong and flexible enough to hold up your back and let it move properly.
- Weight: The more you weigh, the more your back has to hold up. A potbelly puts special strain on the back.
- Stress: Tension makes your muscles tense up.
- Overdoing: Lifting or otherwise taking on more than you can safely handle makes injury more likely.
- Staying in one position: It strains the back when you sit or stand for too long in one position.
- Awkward movements: Reaching, bending, or twisting forces your body, including your back, into unnatural positions.
- Stand and Move in Ways That Protect Your Back.
- Let your muscles do the work and reduce strain on the vertebrae in your lower back.
- Practice regular exercise to strengthen your back. (But check with a doctor first.)
- If your back hurts, stop.
Material adapted with permission from Elder Care of Wisconsin, Inc.
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