Proper Movements
Practicing proper movements is one essential way to protect yourself from a spine injury, especially when you are lifting bulky objects. Instead of using your back, use your knees and hips to lift, which reduces the stress and strain on lumbar spine, prevents muscle strain and promotes spine health.
Keep Moving
Keep your body in shape and maintain a healthy weight.
Build Strong Muscles
The core muscles, including the back muscles and the abs, are vital for the spine health.
Good Posture
A straight back and good posture practice helps the spine stay normal and reduces the pressure on the lumbar spine.
Strength and Flexibility
Work on improving strength and flexibility. It promotes spine health and makes it less prone to any spinal injury.
Regular breaks
A short break of walking for a few minutes after every half an hour will help to lessen the pressure accrued through your spinal column while being seated, which in turn helps to prevent the risk of spine pain.
Minimise cell phone and laptop usage
Cell phone usage— especially when the neck is turned crooked—encourages bad posture that may lead to back stress and muscle sprain. However, using Bluetooth headsets can help to alleviate this strain.
Sleeping position
Doctors recommend sleeping on one side on a firm, comfortable mattress. This will help to release most of the stress off your backs.
Avoid nicotine
The nicotine in cigarettes changes the chemical configuration of your intervertebral disks, making them susceptible to rapid dehydration. This makes the spine brittle and vulnerable to tearing.
Do not ignore the symptoms
If you get a muscle strain or a spine pain then stop your work, however important it is, and give your back some rest, and take an anti-inflammatory medicine. Do not ignore the spine pain, especially if it is in lumbar spine so as to prevent further spine injury.
Healing process
If you already have a spinal injury, and your spinal pain allows a certain degree of mobility, then try to keep the injured area stimulated with simple exercises, such as walking and swimming. This will help in healing faster without risking the spine health.
Avoid certain exercises
Although physical activity is a brilliant way to fortify the spine and help the process of healing, certain exercises should be avoided if there is spinal pain. Military presses and weight-assisted lunges should be avoided since they may axially load the spinal cord. Running may also pose to be risky.
Be Healthy
By eating a healthy balanced diet, maintaining a healthy weight and leading an active life, you can maintain the spine health and make it less prone to injuries.
https://www.evaidya.com/Health-Articles/how-to-protect-your-spine-from-injury/
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