got your back—
tips sure to save your back
According to the National
Institutes of Health (NIH), about 80%
adults report back pain. But all it takes is a few simple steps to keep your
back in ship-shape. For starters, experts from NIH suggest just 30 minutes of daily
exercise, something that helps strengthen muscles that support your back. Walking
and stationary cycling are good options. Yoga and gentle stretching also helps
improve posture—another key to better back health. Always remember, strong
muscles in the back, mid-section and legs will help protect your back.
Here are a few ways to save
your back during daily caregiving routines.
helping someone out of bed, make sure you are face-to-face, then ask them to
roll onto their side.
suggest they push up onto one elbow.
assist their legs and feet while guiding their extremities towards the edge of
the bed so the feet may contact the floor.
you’re lifting a heavy box or picking up a ball for the dog to fetch, bend at
knees or hips, and avoid bending the back.
your posture—that goes for standing and sitting.
- Try to
keep your back straight.
- When shoveling snow— avoid
picking up heavy loads of snow and tossing over it over the shoulder.
push the shovel along the driveway.
the load by only shoveling small portions of snow at a time.
Reference: 1. http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm National Institutes of Health 2. http://www.caregiverslibrary.org/caregivers-resources/grp-home-care/hsgrp-personal-care-activities/healthy-transfers-article.aspx Aging and Adult Services Administration Department of Social and Health Services, State of Washington.
3. http://www.nlm.nih.gov/medlineplus/tutorials/howtopreventbackpain/hp129106.pdf National Institutes of Health
4. http://orthoinfo.aaos.org/topic.cfm?topic=A00060 American Academy of Orthopedic Surgeons, link was provided on NIH website, reviewed, Jan. 2015
5. http://orthoinfo.aaos.org/topic.cfm?topic=A00060 American Academy of Orthopedic Surgeons, link was provided on NIH website, reviewed, Jan. 2015