www.GetBack2Life.com www.GetBack2Life.com
12 13
PROPER LIFTING
Whenever you are going to pick something up,
whether it is a nickel or a 40-pound box, the single
most important thing to do is to plan ahead.
Think before you bend! For example,
when a pencil rolls off the table, your natural
instinct is to lean over sideways to pick it up.
You might continue talking and not even pay
attention to where the pencil is exactly. This
act could go just as planned, but what if you
were to lose your balance, what if you were
IMPORTANT INFORMATION ABOUT BACK CARE
PROPER POSTURE
Improving your posture can have long lasting benefits in
relieving back pain. Poor posture is a major contributor to back pain.
Slouching in your chair, hunching your shoulders, and the way you walk,
stand and run have a huge effect on the muscles and alignment of your
back. Proper posture begins at your feet. Without proper foot support it’s
difcult to have proper posture. So, to improve posture…
1. Wear comfortable shoes with quality support.
2. Pull in your abdomen and square your shoulders.
3. Be correctly balanced by equally distributing your
weight on both feet.
Using these steps and becoming aware of your posture will result in a better
appearance and will tremendously reduce strain on back muscles.
SHOE SUPPORT
Shoe inserts are an effective solution for many
patients with lower back problems. Poor
shoe support is one of the major causes of
back pain. Whether you stand for prolonged
periods, walk a lot over the course of the day
or bang your heels when you walk, quality
shoe inserts protect your back, knees and
ankles by reducing unnecessary impact. The
layer of cushioning offers additional shock
absorption for your spinal column as well as
proper support and alignment for feet, hips and
knees. To purchase quality inserts, go to www.
GetBack2Life.com/relatedproducts.
to miscalculate the distance to the pencil
and wind up twisting and over-extending
your spine? You could wind up in a lot of
unnecessary pain that would’ve been easily
avoided with a little planning.
Plan the pick up! Observe exactly where the
item is and make a plan for where it is going to go
once you’ve picked it up. If it’s a heavy item, clear
a path to its destination so you’re not making any
awkward movements while holding the item.
So take a minute to pause and create your
lifting plan…then use the following steps.
1. Lift close to your body.
You will be a stronger and more stable lifter if
the object is held close to your body rather than
at the end of your reach. Make sure you have a
rm hold on the object before you start lifting.
2. Keep feet shoulder-width apart.
Holding your feet either too close together
or too far apart makes you unstable and
hinders movement.
3. Bend your knees, not your back!
Lower to the ground by bending at the knees
and keeping your back straight. As you lift, lift
with your leg muscles and focus on keeping
your spine straight.
And remember…it’s just as easy to hurt
your back picking up a feather as it is a
coffee table. So, plan the pick up and use
proper lifting technique!
1
2
3
To Next Page
Loading...