Sitting a lot? Your back gets a workout, whether you sit at a desk, lift babies or move freight for a living. The first step to preventing or reducing backache is to stay aware of how you are using your back. Review your habits using this checklist:
I avoid slouching when sitting or standing.
I avoid leaning forward while working at my desk or counter.
I avoid extended periods of bending over low objects.
While sitting for long periods, I use some type of lumbar cushion to support my lower back.
Before lifting an object, I test its weight by lifting an edge.
When lifting heavy objects, I power the lift with my leg muscles, not my back.
When moving an object, I let my leg muscles do the work, and push rather than pull.
I wear supportive, cushioned shoes when work involves prolonged standing or walking.
I include a regular stretching routine in my exercise program to build strength and flexibility in my back.
Hint:
Extra weight, particularly in the belly region, strains the back muscles. Lose weight and strengthen your back and abdominal muscles to reduce episodes of backache.