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eLearning Series:
Relieve My Back Pain NOW!
( 23 pages )
Back
Pain Prevention: The Simple Things
The Simple Things
An
encouraging thing about back pain is that so much of it
can be avoided by simple cautionary
measures,
usually, in
fact, by making slight modifications to
things we do every
day.
Standing
When standing
upright, your chest should be forward, your head up, shoulders
straight,
and your weight
even distributed
between your feet with your hips
tucked in. If you have to remain standing for long
periods, avoid remaining in the same position
for the
entire
time. Be sure to move around and
change positions regularly. Another
good idea is to rest one foot on a stool,
curb, etc. then switch to the other
foot after a few minutes.
If your work requires
you to perform tasks on a platform or desk make sure
to adjust
it to
a height
that is
comfortable for you. Spending day
after day hunched over while on your feet is almost a sure
recipe for back problems.
Sitting
In today’s work
world many of us have jobs that involve spending most of
our time in a seated position. The rule of thumb here
is to sit for as little as possible, and even then for only
short periods of time. Since this is not always possible, be
sure to get up and walk around frequently. Even a short stroll
across a room will help.
When in a seated
position for long periods, sit with a support positioned
in the curve of your
back. Nothing fancy, even a firm pillow or a rolled up
towel will do the trick. At the same time, keep your hips
and knees at right angles.
If your chair is too high for this, either replace the chair or get a stool
to rest your feet on. Otherwise keep both feet on the floor and do not cross
your legs.
The chair you
use should be firm and have a high back and arm rests.
The problems with soft chairs or couches in that the curve
in your back is not
supported
and it can come to be in a rounded position, which causes the kind of
muscle
and joint stress that leads to problems.
When seated in
a chair in front of a desk, make sure the different pieces
of furniture complement
each other so that you can sit up straight as you
work,
with your elbows and arms on your chair or desk and your shoulders
relaxed. Hunching or leaning over should be avoided.
Finally,
when getting out of a chair after sitting for a period
of time, be sure to stand up by straightening your legs,
not bending at
the waist.
Once
in a standing position stretch your back by doing a series of simple
back bends.
Much of the same
applies when driving in a seated position. Support the curve
of your back and be sure your seat is positioned
close
enough to
the wheel
so that your knees can bend and your feet reach the pedals without
having to stretch for them.
Lifting
The simplest
thing to do is avoid lifting heavy objects, or those whose
size or shape make them awkward to move.
Since lifting cannot
always
be avoided,
be sure not to lift with your back. When grasping a object
to be lifted have it close to your body with your feet
spread shoulder
width apart
and planted
firmly on the ground. Use your leg muscles to do the actual
lifting, with the simplest means of doing this being to start
with your
legs bent so
that you
merely need to straighten your knees.
Once you have
lifted the object, keep it in front of you and move with
small, slow
steps. Instead of twisting, change direction
with
your
entire body coordinated
together for the move. When the object is set down, once
again keep it close to your body and let your legs do the
work. Remember,
the
muscles
in your
legs are a lot bigger and stronger than those in the lower
back.
Exercise
Many a
back injury can be prevented by following an exercise program
that keeps the muscles strong and flexible. When
designing your
own, do so with
the aid
of your physician, physical therapist, or a qualified
trainer. Sleeping
Invest in a firm
mattress and box spring that supports your body without sagging.
It is best to sleep in a position where
the curve in your back can be supported. Lying on one’s stomach
on a soft mattress is exactly the wrong thing to do for your
back.
The sleeping method
recommended by many experts in on your back with three sources
of support for your body: one
below your lower back that is fitted
to the curve there, one below your knees that supports them enough to take
strain off the lower back, and a pillow below your neck that, like the lower
back support, conforms to the natural curve found there and provides support. Here are some
other helpful healing strategies and tips for back pain relief.
Try one or more to see how they work in
with your lifestyle.
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