Everyone who has ever experienced back pain is quite aware of the difficulty it takes dealing with it on a daily basis. With that being said, there are a number of ways one can prevent the problems associated with back pain. Several of these are:
* When having to sit at a desk for several hours at a time, try to stand up every so often along with stretching.
* Wear flat shoes or low heals of one inch or less.
* Sit in a chair where the back is straight. Lower the seat to where your knees are slightly higher than your hips. When you turn, turn your entire body.
* When driving, sit up straight and move your seat forward. Don't lean forward to reach the controls as this places stress on the back. You may use a pillow to support the lower back if driving for long distances.
* When you find that you have to stand for long periods of time, rest one foot on a low stool to relieve pressure on your lower back. Then every five to ten minutes, switch the foot you are resting on the stool.
* Maintain good posture while standing. Keep your ears, shoulders and hips in a straight line, while you hold your head up and with your stomach in.
* Try a few visualizations to relieve the stress on your neck and back. As you stand or sit allow your muscles to relax in your neck so that you feel as if the top of your head floats up toward the ceiling. You will feel a sense of ease as you allow your head to rest on top of your spinal column. Close your eyes as you do this and let your mind's eye see your head floating on top of your shoulders and all compression is removed from your spine.
* As you are walking again allow the neck to relax so that your muscles give the sensation of releasing your head to float on your shoulders. Allow your spine to move upwards toward the floating head as you move your legs forward. Imagine that your spine is stretching upwards as you do this and relieving any compression.
* As you walk, visualize your entire spine. Is the neck portion of your spine protruding forward, or your shoulders? Is the pelvis moving forward or the ribs? Common walking posture mistakes are leaning forward, leaning back, and failing to keep the head up and eyes forward. Visualize your spine and as you do allow the spine to go straight as you walk.
* Focus on the things you are doing to help relax rather than wondering if when you finish is going to help. Allow yourself to float and stretch while not forcing it as you are doing these steps.
* Sleeping on your side with your knees bent is best. You may need to put a pillow under your head to support your neck as well as putting a pillow between your knees.
* If you are a back sleeper you will need to put a pillow under your knees and a small pillow under the lower part of your back.
* Back problems can sometimes be relieved by using a firmer mattress. If your mattress is too soft you can remedy this by placing a plywood board about 1/2 inches thick under the mattress to make it firmer.
No comments:
Post a Comment