Five Ways to Hurt Your Back

Back pain is one of the most common complaints in adults. Many people suffer from back pain, but it could be possible that you do not have to continue suffering. There are many ways to hurt your back, but we'll take a look at 5 of the most common ways that backs get hurt.

1. The Social Athlete: Many people hurt themselves during a pick up basketball game, or a game of flag football on the weekend. If you are not physically training (including proper stretching) for the sport you love to play, you could be setting yourself up for unnecessary pain.

2. The Lazy Lifter: We have all heard how to lift correctly, and we have probably all see demonstrations about it, but all too often, we go ahead and lift with our backs and there goes the back. Here are a few tips you can use next time you need to lift something.

a. Bend your knees, not your back.
b. Keep the thing you are lifting close to your body.
c. Do not hold the thing you're lifting any higher than your armpits, or lower than your knees.
d. Do not move anything weighing more than 20 percent of your body weight.
e. Avoid twisting your body or back while you are lifting or carrying an object.

3. Not Paying Attention: Be alert and pay attention to your back, concentrate on keeping your core muscles tight and firm, this can help to support your back. When you do not pay attention to your movements, you can sometimes hurt yourself doing menial tasks, like picking up a piece of paper off the floor, or twisting to grab something off of a table.

4. The Office: It's easy to think of a construction worker getting hurt on the job by lifting something too heavy, or falling from a ladder, but his back might be less prone to pain than many office workers. Sitting is harder on your back than standing or lying down, your discs are under more stress when you're sitting, and the fluid tends to leave them if you sit too long. They do much better if you keep them active. Try some of these to keep your back limber.

a. Get up from your chair every 20 minutes or so and go get a drink.
b. Stand up when you answer the phone.
c. Get away from your desk, and take a walk during break time.

5. The Evening Veg-Out: Again , this deals with too much sitting, when you get home from a hard day's work, all you want to do is veg out for a little while, maybe eat some supper and watch TV. Sitting on the couch watching TV is not much better for your back than sitting in your office chair. Get up and get active, find some simple stretches to do, or go for a walk each evening. You could even get extreme and stand up and stretch during the commercial breaks.