Improperly lifting heavy objects, maintaining a hunched posture, sitting for long periods, or experiencing stress… all of these can lead to back pain.
Back pain is a common ailment that limits mobility and reduces work productivity. To prevent back pain, you need to pay attention to:
– Lifting objects with the correct posture
– Always changing positions
– Using the right tools that are at a convenient height
– Exercising and relaxing after workouts
– Sleeping in the correct position
– Applying heat
– Using medication appropriately
Additionally, it is important to have a detailed plan when handling daily activities:
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Correct Standing Posture |
– Lifting Heavy Objects: Stand close to the object, spread your feet wider than shoulder-width to create a stable base, bend your knees, engage your core, and lift using your legs as if you are standing. Do not attempt to lift something too heavy or oversized.
– Holding Heavy Objects: Keep your knees slightly bent and let the weight rest against your body. Bend your knees and lift the object using your legs. Avoid bending at the waist.
– Moving Heavy Objects: Avoid reaching out to move the object. Keep it close to your body to maintain your center of gravity.
– When Sitting: Maintain the natural curve of your lower back. Sit in a chair with lumbar support. Keep your head and shoulders straight. Place work tools in front of you at an appropriate height to avoid leaning forward. Change your position every hour to reduce lower back pain by leaning back slightly.
Exercises to Combat Back Pain
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Incorrect Standing Posture, Causing Back Pain |
Ankle Rotations: Move your ankle up and down. Repeat 10 times.
Leg Stretch: Lift and slide your heel until your leg is fully extended. Repeat 10 times.
Abdominal Exercises: Raise your knees and place your hands on your lower ribs. Tighten your abdominal muscles (breathe deeply). Hold for 5 seconds, then exhale. Repeat 10 times.
Wall Sit: Stand against a wall so that your back and legs are in a straight line, then step forward 30 cm. Keep your abdominal muscles engaged while slowly lowering your knees to 45 degrees. Hold for 5 minutes. Slowly return to the starting position. Repeat 10 times.
Heel Raises: Stand on both feet. Slowly raise and lower your heels. Repeat 10 times.
Leg Lifts: Raise one leg straight and hold it in the lifted position. Engage your abdominal muscles and keep your lower back stable. Slowly lift the leg about 15-30 cm and hold for 1-5 seconds. Lower the leg back down slowly. Repeat 10 times on each side.
Knee to Chest Stretch: Keep your body straight and use one hand to lift your knee to your chest. Hold for 2 seconds. Return to the resting position. Repeat 5 times on each side.
Hip Flexor Stretch: Lie near the edge of the bed, bringing one leg to your chest. Slowly lower one leg and hold it until it is straight, keeping tension for 20 seconds. Relax and repeat 5 times.
Cross-Leg Stretch: Pull your knee up to your chest until it is extended, holding for 20 seconds. Relax and repeat 5 times on each side.
