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Warm-up Before Beginning the Day

Warming up and stretching prior to beginning the workday are key prevention methods to keeping your back healthy.  Muscles that are warmed up are less prone to injury and go a long way to preventing back-related injuries.  The following tips on stretching are excerpted from the National Safety Council’s Fact Sheet, “How to Lift and Carry Safely.”

Leg and Back Warm-up

1. Prop one foot on a chair or stool for support
2. Take a deep breath
3. Ease forward slowly—keep your back slightly curved
4. Blow slowly outward as you ease forward to a seven count
5. Repeat seven times
6. Switch and do the same with the other foot

Backbend

1. Stand with your feet about 12 inches apart
2. Support the small of your back with your hands
3. Hold your stomach in firmly and take a deep breath
4. Arch backward—bend your head and neck as you go, blowing air slowly out for seven counts
5. Repeat seven times

Following the above will ensure that you avoid any injuries.