How to Prevent Back Injury & Issues

Back pain isn’t something that comes and goes. It stays with you and prevents you from enjoying your life to the fullest. There are many ways to hurt your back or develop spine issues, many of which are poor habits you might have developed over time. To ensure you have a happy and healthy future, the Houston back specialists at US Pain & Spine put together a few key ways to prevent common injuries or issues.

Lift Heavy Objects Responsibly

Couple Unloading Boxes in Home

Odds are, if you’ve ever moved to a new home, someone has told you to lift with your legs and not with your back. While this is sound advice, there’s quite a bit more to it. Before you lift anything, start by warming up your muscles. Do some stretches, loosen up, and get in the right mindset. Then get close to the heavy object with a wide stance. Squat low and get a firm grip with your arms straight. When lifting with your legs, keep the object close to your chest with your chin down. Make every movement slow and steady without contorting your body. If possible, always lift with a buddy. There’s no reason to risk a back injury if there are helping hands nearby.

Avoid Sleeping on Your Stomach

Woman Sleeping on Pillow

When people think of back injuries, they often associate them with some sort of motion. Lifting heavy objects, falling, etc. However, it’s important to be aware of the sleeper injuries that may occur. Sleeping on your stomach puts pressure on your discs and back muscles. Over time, chronic pain can develop and make your life miserable. There are several safe positions to sleep in, but perhaps the most common is a fetal position. If you must sleep on your stomach, slip a thin pillow under your abdomen. This relieves the tension occurring in your back and ensures a safe and restful sleep.

Reduce Screen Time

Person Sitting Holding Back

Another great way to prevent pain or injury is to cut down the hours you spend at your desk. Spending nine hours hunched over in front of a screen every day is detrimental to your back. However, for many, reducing this time is not an option and we must find ways to alleviate the spine tension. When sitting at your desk, keep your hips at the back of your chair and get close to the keyboard. Keep your shoulders back and make sure your neck and chin are raised. This may seem uncomfortable at first, but over time you will feel reduced pressure in your back and you will decrease your chances of developing back issues in the future. You should also get up and take a break every half hour or so. It doesn’t have to be a long break. Just get up and get some water or walk around the office a bit. This helps blood flow and ensures your body isn’t static for too long.

If you’d like to learn more about how to prevent back injuries or other spine-related issues, don’t hesitate to reach out to a back and spine specialist. At US Pain & Spine, a Houston spine center, we offer responsible pain management and advanced procedures to ensure you’re able to live the pain-free life you deserve. Start your journey today by visiting us online or schedule an appointment.