6 Tips to prevent lower back injury while lifting

6 Tips to prevent lower back injury while lifting

1. Strengthen your core – The core acts like a brace around our lower backs. Strong core musculature allows less pressure to be taken on the joints and discs of the lower back, especially while lifting. Here at the John’s Green chiropractic clinic, Kilkenny, our chiropractor will assess your back. Identify which muscles are weak in your trunk (core) and put together a strength program for them.

2. Improve your posture – Poor posture such as slouching into couches or sitting at computers all day tends to but pressure on the base of the lower back. Make sure your desk is ergonomically set up to lessen the pressure on your back throughout the day. If you’re in a desk job, try to walk for a minimum of 1 hour a day to offset the pressure build up in the lower back. Stand up desks are also widely available now and are also a great option.

3. Lift heavy objects the right way – even if what you want to lift may look light or you are generally a strong person, being able to lift something, and lifting something while protecting your back are two different things. Bending your knees and keeping your back straight are essential. You may need to strengthen your legs to be able to do this.

4. When it comes to sport, be smart – make sure you listen to the warning signs of pain in your lower back and do something about it. If your sport is golf or tennis, then you will need different strength to that of a footballer, these strength programs can be designed accordingly here at the Johns Green chiropractic clinic, Kilkenny.

5. Take care of your overall health – your body will heal better when your overall health is good. Drink plenty of water, eating well, exercising regularly, and getting proper rest are all essential to allow how bodies to heal. Exercising regularly is key as it will allow your body to keep a level of strength in the muscles which is important in the prevention of back pain. Our chiropractor here in the Kilkenny clinic can go through what exercise/s might best suit your needs.

6. Stretch your hamstrings - regardless of whether you think they are tight or not – tight hamstrings can in themselves cause lower back pain. Release these muscles will help take tension of the pelvis which is the platform for the lower back to sit on top of. Not all types of hamstring stretches are good for your lower back, our chiropractor can check which ones might be good for you.

If you need any more information or to talk to our chiropractor here at the Johns Green Chiropractic Clinic, Kilkenny, you can call us on 0567715775 or email us on info@chiropractorkilkenny.com