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Prevent spine injuries at home

14 November 2022

Key points:

  • The shower is the main place at home where back injuries can occur.

  • Carrying objects that weigh more than 10 kilos is a risk to the back.

  • Always warm up, stretch, and cool down when exercising at home.

Various activities performed at home can result in some type of accident that affects your back, says Dr. Ulises García González, neurosurgeon at ABC Medical Center.

Musculoskeletal disorders are also the main factor contributing to the need for rehabilitation worldwide. They are the single largest contributor to the need for rehabilitation services among children and account for approximately two-thirds of rehabilitation needs in adults.1

Due to this, it is recommended to take a series of precautions to avoid hurting yourself.

In the shower

The shower is the main place where an accident can occur due to the combination of various risk factors. To try to avoid this it is recommended to:

  • Have adequate lighting.
  • Use non-slip mats or surfaces.
  • Place railings in case of a potential slip.

It must be remembered that, in this place, due to the water, type of floor, steam, and other factors, any person, regardless of age and physical condition, can be prone to an accident.

When carrying heavy objects

There is a risk of having an injury when moving a television, an armchair, or anything that can weigh more than 10 kilos when doing it inappropriately. There are some recommendations to avoid injury when carrying heavy objects:

  • Use a belt.
  • Ask a friend or someone else for help.
  • Hire professionals to do the work.

When carrying bags with food or household products

A daily life activity is to take objects and remove them from the trunk, but this represents a very high risk of lumbar spine injuries. As already mentioned, it is enough to carry 10 kilos or more inappropriately to place an inadequate load on the spine, which could end in injury.

For this, different recommendations will help avoid an accident:

  • Ask others to help you carry heavy bags
  • Do not take more than 10 kilos.
  • It is better to make two or three trips to the car to get everything than to try to carry it all at once.

Additionally, Dr. García says that the appropriate way to lift a heavy object is to bend the knees and tighten the abdomen, which will help to evenly distribute the load to be moved. This way you will focus the force on your legs and abdomen, avoiding loading the weight on the spine.

When exercising at home

Home exercise equipment is another big factor that can result in a spine injury. This is because many people when using rowing machines, treadmills, or weights, do not warm up or stretch before.

Not doing this increases the chances of injuring yourself. You should also cool down and stretch the joints, back, and muscles properly at the end of the exercise to avoid hurting yourself.

On the other hand, in case you are about to start a sport or physical activity at home, it is recommended that you approach your specialist, to perform a complete examination and make sure that you do not have some type of pre-existing injury that prevents you from enjoying these types of activities safely, says Dr. Garcia.

At ABC Medical Center’s Spine Clinic, we can provide you with specialized care. Contact us!

Dr. Ulises García González – neurosurgeon at ABC Medical Center

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    Dr. Ulises García González

    Dr. Ulises García González


    Formed as Médico Cirujano at the Universidad de Guadalajara. Specialized on Neurosurgery at the Universidad Nacional Autónoma de México

    Medical License: 3763950

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