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Back Injury
Prevention

back injury

How to Prevent Back Injury

According to OSHA, more than 1 million back injuries are reported every year in the United States.

Common causes of back injury are:

  • Failure to warm up or stretch before physical exertion
  • Improper lifting technique
  • Lack of focus during lifting

It is important when doing any type of physical activity to ensure that your body is prepared. The most effective method of preparation is a warm up that incorporates stretching and light exercise to limber up and increase the temperature of the muscles. The benefits of doing a warm up prior to physical exertion or exercise are:

  • Increased muscle core temperature, which decreases the work required for muscle contraction
  • Improved speed and endurance
  • Improved delivery of oxygen and nutrients to the muscles
  • Improved range of motion
  • Better overall focus

When lifting, it is important to always engage your abs to help support your back. Many back injuries could have been avoided by using proper lifting techniques. The following guidelines will minimize the dangers of back injury while lifting:

  • Bend your knees and keep your back straight. Don't bend at your waist.
  • Keep the object close to you. The farther away you hold it from your body, the more it stresses your back.
  • Never hold an item higher than your armpit or lower than your knees.
  • Don't move something that weighs more than 20% of your body weight.
  • Don't pivot, twist, or turn while lifting. Point your feet at the item you're lifting and face it as you pick it up. Change direction with your feet, not your waist.

For anyone unfortunate enough to already have a back injury, PlusHeat has a wide selection of products designed to treat back injury. Check out all of our Heat Therapy Products and find relief for that aching back.