7 ways to prevent back pain

Improper lifting of heavy objects, stuttering posture, long sitting or stress . all can lead to back pain.

Back pain is a common disease, limiting movement and reducing productivity. To prevent back pain, you should note:

- Raise an object in the correct position
- Always change position
- Use the right items, medium range
- Exercise and relax after practice
- Sleep properly
- Hot compress
- Take the medicine properly

In addition, detailed planning is needed when dealing with daily activities:

Right posture

- Lifting heavy objects: need to be in a position close to the object, then spread out wider than the shoulder, creating a solid position, bending the knees, stretching the abdominal muscles, lifting the legs like standing. Do not try to lift a heavy object or a large object.

- Keeping heavy objects: keep the knees in a slightly curved position and place heavy objects against the body, bend the knees and lift the objects with the legs. Do not bend your belt.

- Move heavy objects: avoid jumping up and bringing objects to the position to be taken. Must keep objects close to people so that the focus does not deviate.

- When sitting: it is necessary to keep physiological curvature for the lumbar region. Should sit in a chair with a waistband. Keep your head and shoulders straight. Keep working tools in front of you and at the right height, avoid going forward. Every hour, change your posture to reduce back pain by turning yourself back.

Back pain exercises

Posture is wrong, causing back pain

Rotate the ankle: move the ankle area up and down. Repeat 10 times.

Leg stretch: lift and slide the heel slowly until the legs are straightened. Repeat 10 times.

Exercise of abdominal muscles: the knee is raised and the hands are placed on the ribs. Tighten abdominal muscles (inhale deeply). Hold for 5 seconds. Then exhale. Repeat 10 times.

Posture leaning against the wall: standing against the wall so that the back and legs are on a straight line, walking forward 30 cm. Keep your abdominal muscles straight and slowly lower your knees to 45 degrees. Hold for 5 minutes. Slowly move back to the original standing posture. Repeat 10 times.

Heel lifting: standing on two feet. Slowly raise your heel and lower it. Repeat 10 times.

Straighten the lower leg: lift one leg straight and hold the leg in a raised position. Tighten your abdominal muscles and keep your waist stable. Slowly raise your legs to about 15-30 cm and hold for 1-5 seconds. Lower your legs slowly. Repeat each side 10 times.

The act of bending the knee to stretch the chest muscles: keep the body straight, use one hand to lift the knee up to the chest. Hold for 2 seconds. Return to the rest state. Repeat 5 times on each side.

Straight hip flexion: located near the bed, hold the legs on the chest and the middle. Lower from one foot and hold your foot until the muscle stretches, stretching for 20 seconds. Relax and repeat the gesture 5 times

Cross your legs: pull your knees up to your chest until you are straightened, hold on for 20 seconds. Relax, repeat 5 times at a time.