Injury Prevention Tips

1. Avoiding Back Pain

• When lifting a heavy object, bend at the knees, instead of the waist. Your leg muscles are strong; using them will make lifting easier.
  
• Hold the object close to your body. Holding an object away from the body increases the forces on the lumbar spine.
  
• Avoid twisting or turning when you are carrying a heavy object. Take the extra steps to reach your destination.
  
• Even household chores can be hazardous to your low back health. when vacuuming, sweeping, or mowing, keep the handle close to your waist. Step forward with your feet, instead of leaning forward with your trunk.
  

2. Exercising

• Warm-ups and cool downs are essential parts of any exercise program - walking, running,lifting weights, etc..
  
• Warming-up with slow to medium paced walk and gentle stretching increases the blood flow to the muscles and prepares them for more vigorous exercise. A five to ten minute warm-up is sufficient.
  
• Cooling-down returns the heart rate to a more normal pace. Stretching during the cool down phase is the most beneficial time for muscles. Cool down should last five to ten minutes.
  
• Always remember to drink water before, during, and after an exercise session. The body sweats to keep cool during vigorous activity. You must replenish those fluids to stay well hydrated.