Moving? Follow these tips to protect your back

John Naumann Acute Pain, Back Pain, Stretching Comments Off on Moving? Follow these tips to protect your back

Are you moving?  Follow these tips to protect your back!

Men-moving-a-dresser

Back injuries are the most common injuries people experience when moving.  Proper preparation can make your moving experience a happy and safe one.

Moving? Follow these tips to protect your back:

  1. Wear proper footwear – Wear shoes that are not open toed and provide good grip on various surfaces
  2. Wear gloves – Proper gloves can improve grip and protect your hands when lifting objects
  3. Proper packing – Do not overload, everyone is different but load to a weight that you can handle for multiple repetitions.
  4. Use assistive devices – Use a dolly or hand truck to move heavier objects.
  5. Recruit help – Enlist friends and family when possible to help reduce the lifting load you are taking on.
  6. Keep it close – Avoid reaching and twisting, this is a sure fire way to hurt your back
  7. Use the legs – Warm the legs up by going into full squats to stretch out your hips and low back. Keep your back flat when you lift.
  8. Go Light-Heavy-Light– Warming your muscles up is one of the most important things you can do to protect your back. Start by lifting and moving a few light items first and then, while you are still fresh, move the heavy items. Finish your move by bringing in the rest of the light items.
  9. Stretch – Taking time to stretch at the end of your move will help loosen the tightening muscles and help reduce discomfort the next day. Check out these stretches.
    1. Hamstring Stretch
    2. Piriformis Stretch
    3. Prayer Stretch
    4. Prone Press-up

 

 

 

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