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While bending and lifting are common activities that can be performed safely, performing these motions improperly can increase your risk for back injury. In some cases, these movements may strain muscles, shift vertebral discs, or pinch nerves, all actions that can contribute to back pain. Whether you’re lifting boxes or bending to pick up something on the floor, here are a few ways you can keep your back in good shape.

5 Ways to Bend Without Back Pain

1. Stretch

There are a variety of stretches you can perform to help loosen up your back muscles. Stretching helps muscles become more flexible, reducing the risk of tearing tissue when you bend or lift. While it’s a good idea to get in a habit of stretching every day, it’s especially important to practice before you engage in any heavy physical activity.  

2. Strengthen Your Core

The more you exercise, the stronger your muscles become. By strengthening your core, you help boost the muscles that surround your spine, enhancing protection against joint injury. Building your abdominal muscles can also help enhance your overall stability and take stress off the lower back whenever you bend or lift.

3. Lift Properly

back painPerforming abrupt movements or twisting when you lift can increase your chances of injury and subsequent back pain. To avoid problems, make sure you always practice proper lifting technique, no matter how heavy the object is. To start, bend with your hips and knees instead of with your lower back. As you lift the object, keep your chest forward to stabilize the back. When you carry the object, keep it as close to your body as possible.  

4. Wear a Brace

If you have a history of back pain or injury, you may find that wearing a supportive device can help keep you comfortable. Back braces are worn around the lower back and help keep the spine in its proper alignment, reducing the risk of potential injuries.

5. Know Your Limits

While it’s certainly possible to bend and lift without injury, there are some objects that may be too heavy to pick up. If you know you’ll have trouble picking up an item, recruit another person to help you lift it. You might also use a dolly or other device to help transport the item.

 

When you’re affected by back pain, Eastern Hills Chiropractic can help you find relief. Serving Cincinnati, OH, for more than three decades, Dr. Matthew Haumesser is an experienced chiropractor who will accurately pinpoint the source of your symptoms and deliver personalized care to alleviate them. Whether you’re a candidate for spinal adjustment, massage therapy, or another type of chiropractic treatment, you can expect to enjoy a calm and comfortable experience. To learn more about this chiropractic care, visit this holistic treatment center online. For appointments, call (513) 528-2200.

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