Back Health – Tips to Avoid the Aches and Pains
Follow this advice from UHC to avoid or minimize back aches and pains.
According to the American Chiropractic Association, experts estimate that as much as 80% of the population will experience a back problem at some time in their lives. Many injuries are from strain or damage over time.
To help avoid back pain, consider implementing all or some of these practices:
- Maintain a healthy diet and weight
- Stay active
- Maintain proper posture when sitting AND standing
- Sleep on a mattress of medium firmness to minimize the curve in your spine
- Wear comfortable, low-heeled shoes
If you are already part of the 80%, there are things you can do to reduce the severity of the pain or prevent future issues:
- Focus on posture – Sit up straight with your knees at a 90º angle. Shoulders should be in a straight line over your hips and ears directly over your shoulders. If you’re at a computer, adjust the screen height to eye level.
- Stay active – Try low impact activities known to help ease back pain and strengthen leg muscles, like walking, swimming, yoga or tai chi.
- Ice first, then heat – Ice helps to reduce swelling. Heat helps ease stiffness.
- Try noninvasive treatment* – Find a local chiropractor, licensed acupuncturist or physical therapist for spinal manipulation, exercise and acupuncture treatments. Visit com to find an in-network provider or reach out to the Employee Assistance Program (EAP), HealthAdvocate, for local provider recommendations.
- Eat a healthier diet – Your bones, muscles, discs and other structures in your back need proper nutrition to help support your body. Eating a balanced diet of fruits, veggies, lean protein and healthy fats may help reduce inflammation and help you maintain a healthy weight, both contributing factors to back pain.
- Lift carefully – Don’t lift objects that are too heavy for you. When you do lift, keep your back straight, head up, core tight and lift with your knees. Keep whatever you’re lifting close to you; don’t stoop over or hunch.
- Take breaks – Working long hours can be hard on your body. Staying in one spot for too long can make your muscles and joints stiff. Take a break every 30-60 minutes to get up and stand, stretch or go for a quick walk.
- Stretch – Back stretches can help ease pain and keep your muscles loose to help prevent pain before it starts. And, you can do these stretches at home or at work with no extra tools or equipment.
For more information about medical benefits coverage for back pain/treatments or to find a doctor, visit myuhc.com or contact the HR Help Desk at 216.242.2886 (internal extension 19780) or Corporate.HR@olysteel.com.
*Coverage for these types of services varies from plan to plan. Be sure to check your medical benefits coverage for these services before being treated.
Safety First. Always. And, it starts with me.
