TAKING CARE OF THE BACK AT HOME • Stop smoking. Smoking reduces blood supply to the discs and this, in turn, hastens the degeneration of t...
TAKING CARE OF THE BACK AT HOME
• Stop smoking. Smoking reduces blood supply to the discs and this, in turn, hastens the degeneration of the spine.
• Good nutrition is as important as exercising the back. Deficiency of important trace elements can cause trouble.
• Stiff muscles can make it hard to move, rotate, and bend the back. Improving flexibility is paramount in a fitness regime.
• Weak stomach muscles heighten the strain on the back and cause an abnormal tilt of the pelvis, causing more stress to the back.
• Weak back muscles increase the risk for disc compression. Strengthening it should be a part of the workout.
• Obesity puts more weight on the spine and increases pressure on the vertebrae and discs. Losing weight will help .
PREVENTING BACK PAIN
• Maintaining good standing and sitting postures
Keep the ears, shoulders and hips in a straight line with the head up and stomach pulled in.
Sitting puts pressure on the back, so chairs should either have straight backs or a lower back support. A small pillow or rolled towel behind the lower back helps relieve pressure while sitting and driving.
• Riding in or driving a car for long periods is not recommended. A brief stop, every hour, to stretch the back is important.
• Lift objects correctly.
If an object is too heavy or awkward, get help.
Spread your feet apart to give yourself a wide base of support.
Stand as close as possible to the object being lifted.
Bend at the knees, not at the waist. Hold objects close to the body to reduce the load
Lift using the leg muscles, not those in the back.
Stand up without bending forward from the waist.
If an object can be moved without lifting, pull it, don’t push.
• Stop smoking. Smoking reduces blood supply to the discs and this, in turn, hastens the degeneration of the spine.
• Good nutrition is as important as exercising the back. Deficiency of important trace elements can cause trouble.
• Stiff muscles can make it hard to move, rotate, and bend the back. Improving flexibility is paramount in a fitness regime.
• Weak stomach muscles heighten the strain on the back and cause an abnormal tilt of the pelvis, causing more stress to the back.
• Weak back muscles increase the risk for disc compression. Strengthening it should be a part of the workout.
• Obesity puts more weight on the spine and increases pressure on the vertebrae and discs. Losing weight will help .
PREVENTING BACK PAIN
• Maintaining good standing and sitting postures
Keep the ears, shoulders and hips in a straight line with the head up and stomach pulled in.
Sitting puts pressure on the back, so chairs should either have straight backs or a lower back support. A small pillow or rolled towel behind the lower back helps relieve pressure while sitting and driving.
• Riding in or driving a car for long periods is not recommended. A brief stop, every hour, to stretch the back is important.
• Lift objects correctly.
If an object is too heavy or awkward, get help.
Spread your feet apart to give yourself a wide base of support.
Stand as close as possible to the object being lifted.
Bend at the knees, not at the waist. Hold objects close to the body to reduce the load
Lift using the leg muscles, not those in the back.
Stand up without bending forward from the waist.
If an object can be moved without lifting, pull it, don’t push.
