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Tips for Avoiding a Bad Back
19 December 2002
Source: AAOS (American Academy of Orthopaedic Surgeons) Thirsk Chiropractic Clinic, UK; American Academy of Family Physicians Journal of Ecology & Natural Living
If you're like most people, you don't give much thought to your back - until it hurts. And when this happens, it's not only painful, but can dramatically affect your daily life.
What we tend to do is place abnormal demands on our backs by our modern lifestyle habits, such as: too much sitting or slouching, too little exercise, carrying too much weight, incorrect lifting or chronic stress.
By following some simple tips you can reduce your risk of injuring your back;
Listen to you back
Pain is a warning sign. If what you're doing hurts, then STOP. Do not try to push through the pain.
Drop the load
If you're over-weight you're a candidate for back problems. Try to maintain your proper body weight to avoid straining your back muscles. Eating a balanced diet provides nutrients that fight the deterioration of the bones in the back.
Straighten up
Try to maintain a good posture by not slumping in your chair, hunching up over a work-bench or walking around with rounded shoulders. Instead, imagine there is an invisible cord from the top of your head to the ceiling lifting you into a tall, relaxed posture, rather than a short, bent over one.
Get moving
Exercise REGULARLY to keep the muscles that support your back strong and flexible. Of particular importance are the lower back and abdominal muscles. Consider warming up like an athlete by stretching before you start your working day, and participate in exercise that you enjoy.
Sleep eeezzeee
Sleep in a comfortable position. On your side in the 'foetal' position is usually the least stressful on your back. Sleeping on your stomach puts more stress on your back and neck. And choose a firm sleep surface that allows your spine to maintain its natural 'S' curve.
Lift correctly
You don't have to lift something heavy in order to hurt your back. Picking up something light incorrectly is far more likely to hurt your back than picking up heavy objects correctly. Lifting things away from your body is also likely to cause damage. When you pick up anything, no matter how heavy, get it close to your body, bend your knees and keep your back as straight as you can and don't twist with it.
Stress busting
When under stress, your back, neck and shoulder muscles are often tight. Then a sudden movement can trigger a muscle spasm. Learn how to relax, take breaks in your day and consider many of the alternative therapies such as massage or yoga.
Researchers tell us that positive thinking individuals will report less back pain, regardless of the amount of perceived stress in the individual's life.
Whether it's taking responsibility for the health of your spine or getting supportive care, you can help create the health that will be with you throughout your lifetime. By choosing a combination of exercise, stress reduction, and healing treatments as you need them; you can promote the best spinal health for yourself.
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