Back Injury Awareness Week 3 to 10 September: Learn to reduce your risk
During Back Injury Awareness Week from 3-10 September the focus will fall on back injuries and how to prevent them.
Here are ways to reduce the risk:
Back injuries have many causes and work-related, sports-related and day-to-day activities all carry a risk. Although 60-85% of adults will experience back pain in their lives, there are a number of things you can do to reduce the risk of hurting your back.
Carrying: hold heavy objects as near as possible to your centre of gravity (i.e. close to your body, not with out-stretched arms).
Moving large heavy objects (like a fridge): It is better to push the object with your back letting your legs do the work, than to pull the object.
Bending: use your legs to bend by squatting rather than leaning over. Never twist while in a bent position, always straighten up first.
Sports and gym: warm-up with movements without weights first, then light weights before going to heavier weights. If you are returning from an injury never expect to be able to return to the same weight that you were able to resist before the injury. Rather start low and go slow. Only do plyometric exercise under the direct supervision of a biokineticist or trained instructor
Brought to you by the Sports and Exercise Medicine area of Campus Health Services.