How To Treat 3 Week Old Kitten With Inflamed Eye 7 Tips for Back Pain Prevention: From Bed to Work And Back

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7 Tips for Back Pain Prevention: From Bed to Work And Back

If you have ever suffered from back pain, you know how it can prevent you from doing even the simplest things in your life. So easily, bend, tie your shoes, or even reach something can be impossible. Well, once you’ve had back pain, you certainly want to do what you can to prevent it from happening again. Here are some great ideas to get you started on the road to back pain prevention:

1. Sleep it off. You may think that your back is safe enough while sleeping, but if you have an old mattress, it is not. An aging, unsupportive mattress can leave your spine fighting all night for a chance to be straight. All that effort can leave you feeling sore and sore the next day, so make sure you get a firm but not too firm mattress. Also, try to sleep on your side or your back – sleeping on your stomach makes the neck feel in a more extended and rotated position, which can ultimately affect the rest of the spine.

2. Warm up. When you get up from that new, supportive, firm but not too firm bed you just bought, be sure to ease your back into a working state for your daily activities. First, get out of bed gradually, giving your joints a minute or two to adjust. Then once you’re on your feet, add some simple stretching to get a little more limber. Have you ever seen a cat awake? It’s how they do it – it’s natural and normal. Finally, watch your posture when you brush your teeth, eat breakfast and get dressed. This simple attention to the way you maintain yourself can sink in unconsciously, and help you throughout the rest of your day.

3. Lighten up. If your bag, briefcase or bag that you carry on one shoulder weighs a ton, consider that all that weight must be carried by your back muscles. And if you think that you have a workout with it, think again: your body is not made to carry the weight undressed like this. Have you ever heard of an arm bag at the gym? Me neither. Carrying more than 10% of your body weight in such a way (punishment) is too much. Consider a purse or messenger bag that has a strap long enough so you can carry it across your chest, or carry a bag that has proper shoulder support, and then carry it the way it was designed.

4. Drive safely. Now that you have made it to your car in one piece, do a few things to ensure that your drive, especially if it is long, does not hurt your back. If your car is an older model, or even a new one without a decent seat, consider getting a seat cushion to add support, especially in the lumbar area. Also, position your mirrors to prevent them from twisting too much, and avoid putting your seat in a position that is too reclined. And for long drives, take frequent breaks to stretch and give your muscles a break.

5. Safe work. Those commercials you’ve seen on television are right: job security is extremely important. In addition to using proper lifting technique, make sure your work area is set up correctly. You will need to place the computer screen at eye level, sit in an ergonomic chair that supports your lower back, and use a chair rest when necessary. And try to get up and move every 20 minutes or so – this will help keep your back, leg and hip muscles from being too tight. And when you sit down, take the opportunity to reset your posture to a healthy, healthy position.

6. Work outside. After work, you may want to hit the gym, and with good reason: getting the right exercise to prevent back pain is the first sensible step you can take. If you already exercise, then it will just be a matter of adding a few extra things to your routine, or swapping for others that you are already doing. If you are not exercising yet, consider adding something like yoga, or at least doing some basic exercises for 20 minutes, 3 or 4 times a week. Exercises to prevent back pain, in terms of basics, include: hamstring and hip stretches, as well as cross-planar core, muscle strengthening of the lower abdominal and cross-planar body. If you are not sure how to do the correct exercise for the prevention of back pain, seek the help of a qualified personal trainer or yoga teacher.

7. Home sweet home. Back at the ranch, keep up the good work by continuing to use proper lifting techniques, and also use helpful aids where you can. Get a decent ladder or board instead of using chairs to stand on, and use paint rollers and dusters with extendable handles so you don’t overextend your arms. And it’s worth mentioning the diet here too: many people waste the evening hours in front of the television, snacking and (often without thinking) consuming too many calories. Don’t cancel the good work you did in the gym by packing on the pounds: obesity can put added pressure on your spine, and eventually can cause your precious spinal discs to degenerate. So eat well, even just to prevent back pain.

By Richard Lobbenberg, Acupuncturist and TCM Practitioner

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