Avoiding Low Back Pain Triggers
Particularly if you’ve had low back pain before, you’ll want to be careful to avoid situations that could worsen it.
Sitting Too Long
Traveling a far distance to visit with loved ones this holiday season?
- If driving, make pit stops frequently to stretch out your legs and back.
- If flying, walk around the cabin when possible and get in a good stretch before and after your flight.
- Wherever you’re sitting, fight cramping and improve circulation by rolling your neck and shoulders or massaging your legs and calves. Compression socks can be helpful, and never underestimate the power of a good neck or lumbar pillow!
Standing Too Long
Sitting is commonly referred to as the silent killer, but did you know that standing for too long can also put pressure on your low back?
- Take plenty of breaks with activities like cleaning, cooking and hosting that call for you to be on your feet non-stop.
- Remember to mind your posture and avoid twisting to help alleviate opportunities for pain to strike.
- Wearing supportive shoes is also a smart move!
Avoiding Holiday Accidents and Injuries
Low back injuries happen, especially during the hustle and bustle of the season. Here are a few tips to avoid some of the more common causes of low back pain.
Lifting Technique
‘Tis the season – for heavy lifting. Whether it’s getting boxes of decorations from the attic or weighing your arms down with packages and bags while out shopping, it’s important to remember proper lifting technique including:
- Bending and lifting with your knees
- Keeping your back straight
- Holding the load close to your body
- Distributing the weight or workload with the help of family or friends
Slips, Trips and Falls
Each year, over 37 million falls require medical attention. Falling can certainly wreak havoc on your spine! Avoid falling by:
- Cleaning up spills when they occur
- Making sure pathways are clear of clutter and cords
- Staying away from slippery or icy surfaces
- Making sure rugs and mats in high-traffic areas are flat and secure
Ladder Safety
Some tasks might call for a ladder. The American Ladder Institute reports over 100 deaths due to ladder-related accidents a year. If you must use a ladder, use these simple steps:
- Make sure you’re using the right type of ladder for the job
- Inspect the ladder and check the weight rating
- Face the ladder at all times when in use
- Maintain at least three points of contact with your feet and hands at all times
- Have another adult available in case of falls or to steady the ladder
Medically reviewed by Scott Burger, DO.
