A variety of causes can lead to a back injury. In this section, we will discuss several causes and provide tips on how to prevent back injuries from occurring in the first place. One of the leading causes of back injury is attributed to poor posture. Poor back posture means that the spine’s normal curves are not maintained while working, bending, lifting, standing or even sitting. For example, when bending forward, especially while adding force such as lifting a heavy, bulky object, you tend to bend forward without using your legs. In this case, the spine is rounded out with the muscles, ligaments and discs being stretched to their maximum. When you add stress such as lifting something, the result is tremendous strain on the tissues of the back. In order to maintain a healthy posture, you should establish the habit of maintaining your back in its normal, natural spinal curve as much as possible whether you are working, bending, lifting, standing or sitting.
Another significant factor is the lack of flexibility and physical fitness. The lack of flexibility of the spine and legs increases the damage to tissues, especially when bending and twisting. Poor levels of physical fitness increase the risk of disease, obesity and injury. Start with a small workout regimen, such as walking, and increase your regimen to more complex exercises.
The most common form of daily induced back pain we experience is muscle tension. Anxiety and stress drastically increase muscle tension, and tension leads to increased pain. The back contains a variety of muscles that are known to tense during stress, and this tension leads to back pain in both the upper and lower back and even the neck. You can manage or reduce your stress levels through a variety of activities, such as exercising, deep breathing, eating well, taking a break, making time for hobbies and talking about your concerns. You can also relax your muscles by stretching, taking a hot bath or shower and getting a good night’s sleep.
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