If you think your everyday activities are safe for your back, think again. The things you do the most may be bad for your back. Here are the three worst back moves.
Bending over at the waist to lift a child or a heavy item puts pressure on your spine. This can cause back strain, disc problems and unnecessary wear and tear. The hips and legs are more powerful and better equipped to deal with load than the back. Instead of bending at the waist, try squaring off in front of the object, bend your hips and knees and keep your spine long when you lift. Strong abdominal muscles can help support the load, as well.
2. Twisting Your Spine While Lifting
Twisting your spine when you are carrying a load can lead to disc herniation, muscle strain or other problems. This is especially true if your knees are straight or if you twist suddenly. As mentioned above, try to get in the habit of squaring off in front of your object before lifting it. Once you've lifted the item, turn with your whole body by taking a few steps in the direction you need to go.
Although sitting is not technically considered a movement, done improperly, it can be one of the worst things you can do for your back. It puts pressure on your discs and tightens up your hip joints. Compression can wear out your discs or cause an injury. Tight hip joints may result in tight back muscles, reduced mobility in your spine, and pain. If you sit at your job, be sure to get up and walk around when you can. Practice proper posture techniques. Also, doing back exercises at your desk can help counter the effects of sitting.