Many people suffer from low back pain at some point in their career. Low back pain can be exacerbated by many different types of jobs. It is seen most commonly with manual labor jobs due to improper posture and lifting. Low back pain can have acute flare ups that eventually turn into chronic pain throughout the years. It is important for you to take breaks at work, keep the core strong, and learn proper lifting mechanics.
Common Mistakes with Lifting
As a society we have become busy with our everyday work load that makes it easy to make mistakes with lifting. Here are some common mistakes made with lifting and how to correct them.
Right | Wrong |
---|---|
Bend from the knees | Bend from the back |
Turn the body as a whole (nose follows toes) | Twist the body |
Take your time and plan the lift | Perfor task quickly |
If it is too heavy for you ask for help | Perform task on your own |
Hold the object close to the body | Carry with outstretched arms |
Widen your base of support | Keep the feet together |
Quick And Easy 15 Minute Exercise Routine
There are a variety of different types of exercises you can do for your low back. There are stretches to keep your back loose and limber. Then there are strengthening exercises to keep your core strong and supportive. It is good to do a mixture of both strengthening and stretching. Here is a list of general low back exercises that could be performed in 15 minutes or less.
- Single/double knees to chest
- Hamstring Stretch
- Bridging
- Lower back rotation
- Pelvic Tilts
- Cat/camel
- Prone Extension
- Piriformis Stretch
- Wall Squats