2 Tips For Avoiding Upper Back Pain

Upper back pain can be excruciatingly painful, interfering with your ability to perform the simplest of tasks such as carrying a backpack, comfortably working at a desk or even bending to pick something up from the ground. Upper back pain is often caused by injuries to the tissues and ligaments of the spine or by spinal fractures along the upper part of the back. Such injuries are often preventable if you take care of your back while lifting or carrying and maintain a good body posture. If you suffer from chronic back pain, read on for simple tips on how you can mitigate the pain and prevent future injuries to your back.

Avoid bending and twisting

Most people subconsciously bend and twist their backs simultaneously while picking up an object from the floor or reaching for the milk in the refrigerator. Bending at the waist or squatting while twisting your back will often place force on the facet joints and the discs of your spine, aggravating upper back pain and even tearing muscles and ligaments.

A good way to avoid twisting your back while bending is to get as near as possible to the object before facing it and bending gradually at the hips while keeping the back straight so as to prevent injury.

 Lifting and carrying

Lifting bulky objects improperly can put added pressure on the spine, aggravating upper back pain. Planning for lifting and carrying can help prevent any injury to your back. Firstly, try pushing the object with your foot to determine whether you can lift it without assistance. If it is too heavy, consider asking someone to help you with the lift to avoid stretching your back.

Next, consider the best way to hold the object so as to get a good grip, before clearing any obstacles on the path to where you plan to move the object to. While lifting, position your body close to, and directly facing the object, with your feet flat on the ground and shoulders width apart so as to ensure your body is stable.

Finally, bend to grab the object and use the muscles in your legs, not the back, to generate power for the lift. Keep the object as close to your body as possible to maintain body balance and avoid stretching the back. Remember to bend your knees while lifting and to keep your elbows bent while carrying the object. If you need to change direction while lifting, use your feet to pivot so as to avoid twisting your back.

To learn more, contact a massage therapy clinic like Temple Crossing Chiropractic.