If you hurt your back at work, and can easily damage the second time. Will have to prepare and learn something.
Exercises
Every day Exercise.
Suitable even ordinary walking. She and useful for heart and muscle tone maintains.
Itself back injury indicates that you need to further strengthen the muscles that support the spine. Ask your doctor about special exercises and begin to do them.
Weight
Back injury - a good occasion to assess your weight. Every extra kilo - this is an additional burden that you carry every day, and who may suddenly hurt you back.
Car
Some things hurt your back stronger than you think. For example, a trip in the car. Back hurt long trips, and even himself embarkation and disembarkation process.
- Be sure to adjust your car seat so that you feel comfortable to sit in the car and get out of it;
- Move the seat as close as possible to come. So you do not have to bend while driving;
- If you have to travel long distances, then stop each hour and a bit of a hike.
- It is very important not to lift anything heavy right after a long trip. Spin at this time is particularly vulnerable.
Decide for yourself what kind of weight you can lift and carry no consequences. If you want to move something more serious, then do not hesitate to ask for help
For safe lifting weights
- Spread your legs. Will help to ensure sustainability;
- Stand as close as possible to the subject, which is going to raise;
- Bend your knees, and do not bend;
- If something is raised or lowered, make sure you strain your abdominal muscles. They are involved in maintaining the proper position of the spine and protect it from damage;
- Keep the load as close as possible to him. It works like a lever. The farther away from you, you keep the load, the longer the lever, and the greater the load pulls your back;
- Lift the load slowly. Use the muscles of legs and thighs;
- If you keep in front of the load, do not lean forward;
- Never twist your back to the side, if you pick up or hold the goods;
- To lower the load squats. Use the muscles of the hips and legs;
- Some people use a corset belt or weight lifting. Such times are needed to athletes or those who regularly raises a very heavy loads. During normal operation, such corsets make your muscles weaker. Back support is reduced, and the pain may worsen.
What to do with the work
- At work better to sit in an office chair. There should be a height adjustment, backrest and armrests;
- Before work and during lunch break while hiking 10 - 15 minutes;
- Be sure to tell your doctor about your job. He can tell you anything useful;
- Avoid prolonged stay standing. If your work need to stand for a long time, then from time to time, put one foot on a chair and relax bench. Change the way the legs during the day;
- Sometimes the doctor prescribes medication for back pain. Some of these drugs take a long time, and they can affect your performance. To warn your boss that pills reduce the reaction and cause inhibition. For your work shall be treated not as demanding as before.
