Discuss five strategies to protect yourself from back pain and injury
What will be an ideal response?
Answer: (Any five of the following)
• Consciously maintain good posture. Poor posture can cause muscle strain and pain.
• Sleep on a supportive mattress and avoid sleeping on your stomach.
• Wear shoes with good arch support and avoid high heels. Poor foot/arch support can lead to poor alignment of the joints/spine, resulting in muscle strain and pain.
• Avoid carrying heavy bags on one shoulder. Lighten the load to the extent possible, and use a backpack.
• Control your weight to avoid extra strain on your knees, hips, and back.
• Lift objects using your legs, not your back. That is, do not bend from the waist to lift objects; to lift heavy objects, bend your knees while keeping your back straight.
• Use a chair with good lumbar support for your work.
• Move your car seat forward so your knees are slightly elevated. This will prevent lumbar strain and pain.
• Warm up and stretch before exercising or lifting heavy objects. Warm muscles are less likely to be strained.
• Exercise regularly and include exercises which strengthen abdominal muscles and stretch the back muscles.
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