17 Tips To Prevent Back Trouble


1.Don’t stand or sit in one position for a long period of time while working

2.While on the telephone avoid holding the telephone between your ear and neck for long periods of time. This can tense the muscles in your shoulder and cause back trouble.

3. While driving long distances in your car, stop periodically and take a break. After you’ve been driving for a while, don’t make any sudden movements that could pull a muscle.

4. Sleep on a firm mattress. The harder the mattress, the better.

5. Use pillows with manufactured fibres. Foam rubber pillows tend to elevate your head higher than it should be, thus crimping your neck.

6. Wear comfortable shoes. The higher the heel, the greater the risk of back pain.

7. When carrying anything on your shoulder switch the weight to the other shoulder from time to time.

8. When lifting, keep your back straight and bend your knees. Let your leg muscles do most of the work. Hold the object you’re trying to lift close to your body.

9. Never stretch when you’re reaching for a high object.

10. Don’t bend over furniture to open or close windows.

11. Always push a large object, never pull it. Pulling places a great strain on the muscles of the lower back.

12. While sitting down, keep your knees about an inch higher than your hips. This reduces the strain on your lower and upper back muscles.

13. Before doing work spend a few minutes warming up. Warming up exercises should include bending, stretching and twisting.

14. When going to bed lie on your right side and draw one or both knees up towards your chin. This is a good resting position for your back.

15. The worst sleeping position for your back is flat on your stomach.

Rasulullah ﷺ said,

 إِنَّ هَذِهِ ضِجْعَةٌ يُبْغِضُهَا اللَّهُ 

“Verily Allah hates this posture

Abu Dawud

16. When getting out of bed in the morning be careful.

17. After sitting or standing in one position for more than 10 minutes, avoid any sudden or forced movement. For example, be careful when the phone rings or when you’re in your car and you get out quickly.

Source: The Complete Handbooks of Health Tips

Note: The original text of No.15 was changed due to it being in conflict with the only way of success and that is the blessed successful way of Rasulullah Sallallaahu Alaihi Wa Sallam

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