100 healty back advice
1 While carrying objectyour back should be vertical
2 If you have to carry some weights you should divide it symetrically two part of your body.
3-Do not try to lift heavy object if you have to ask for some help
4-bend your knee while taking or puting an object from floor even object is not heavy.
5-Do not try to get object from long distance. Keep your distance close while taking object. While taking object from floor first keep it close to you ten get up.
6- Keep objects close to you while carrying it. If objects close to you the force appliyng yo your back bone isdecreases.
7-If you try to carry an object with partner do not release object before telling partner.
8- try to guess the weight of te object before carrying it. After that test it to carry than be sure and try to carry it.
9-Do not forget that you are carrying objects first your brain than your body. If you have to carry a heavy object first you should consantrate like weight-lifter. While lifting it you should be slow and avoid instant movements.While lifting arden your stomach muscles so, try to use your all muscles group at te same time. Using Stomach and ridge muscles support your back bone.
10-Do not try to lift a heavy object above your belly. Especially if you try to lift it above your head it could become a disaster.
11-while standing do not bend your belly right or left if you want to lift an object
12 if you have to turn while carrying object, do not turn with your belly turn by changing foots.
13 you must not load object to your shooulder if you are bending back. If you ave to carry on your shoulder bend your knees little and bend your body forward little.
14-Do not try to carry a heavy object by pulling or pushing. If you have to try to push it by bending your knees little.
15-You should step strong while carrying an object. Distance between foots are aproximately shoulder size and front side of the foots mus look outer side.
16-Try to be verticle while sitting. Your knees should be higher tan your hip bone and down of your feets step completelyt to floor.It is good to cage position while sitting
17-Do not sit on soft, deep seats.Prefer seats which have arms,back side of the seat sould come to your soulder at least.
18 While sitting on chair its good to put sometging under your feet.
19- while brusing your teeth or washing your face in bath do not bend your body todown. Try to be vertical.
20- Everyday walk at least 15 minutes.Increase the walking distance by time.
21-if you had back pain one time before and you are healty now you should do exercises that doctor gave you.Because the repetition of pain is decrease on the people who exercises periodically
22-Everyday do sports and exercises which they improve your muscles even you are healty. Stomach, Ridge and hip muscles are the natural corset of the body. Pay attention to swimming and do walking.
23-do exercises on hard floor like wood.
24-Increase the repetition of the exercises day by day. At fisrt dont make hard exercises.
25-Avoid sudden movements while doing sport and exercise
26 before starting exercise or sport do warming exercises.
27-After exercise if pain increses and if its exists for 15 minutes call doctor.
28-do not get up suddenly from bed or seat.
29 While getting up from chair, one of tour leg must be front of other and while getting up you shoud get support from your arms and your back must be vertical.
30 do not sit on high seats chairs.