No More Back Aches

From Words of Wellness,
A regular column by Angela Brown, Feb 05, 2003         

Summary: Because your back is the central part of your body, you need to take extra good care of it so you have full range of movement at all times.

 
We moved earlier this year into a new home and because of our individual work schedules, I ended up packing, moving and unpacking most of our stuff.
I normally hate moving because it means a lot heavy lifting, shuffling boxes around and trying to move large objects like shelves, chairs and washing machines by myself. This move was no exception to the large boxes and heavy furniture, but moving them this time was easy and pain free because I practiced safe back care.

Because your back is the central part of your body, you need to take extra good care of it so you have full range of movement at all times.
If you’ve ever had a back ache and can’t move around very well you already know that the key to avoiding such pain is to prevent it before it starts.

Start today practicing safe back care with regular exercise. Exercise is important because it helps you lose weight and build muscle tone. Having strong muscles, in your back, thigh and abdomen, improve the weight-bearing capacity of your spine. Here are some exercises that can be done at work in your cubicle several times a day to keep you mobile and relaxed.

· Put your arms directly over your head and then do a pull up. Squeeze the muscles in your back as you reach the imaginary bar. Repeat ten times.

· Stand behind a chair using the chair for support and then raise one leg slowly back as far as it will go. Hold it there for ten seconds. Switch legs.

· Stand with your feet directly under your shoulders, hands clasped in front of you. Then slowly bend your knees, keeping your back straight, to a squatting position, return to a standing position and repeat ten times.

· Lose some weight. Excess weight adds unnecessary stress to your spine.

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· Watch your workstation posture. If you sit at a desk all day, don’t slump. Slouching creates tension in your back and neck. Make sure your computer is at eye level. (You can adjust it by putting your monitor on a stack of telephone books until it’s the right height.) Adjust your chair so your elbows rest comfortably on your desk.

· Keep a small box about eight to ten inches tall on the floor under your desk and rest your feet on it when sitting. This forces your back to an upright position and keeps your knees even with your hips.

· When you go to bed at night, sleep on a firm mattress that provides good support. Place a pillow under your knees if you sleep on your back or between your knees if you sleep on your side.

· While driving, sit in an upright position without reclining the seat. On long drives, stop and stretch regularly.

· Refrain from bending over at the waist to pick things up, instead, stand with your feet 12-16 inches apart. Keeping your back straight, bend your knees until you're in a squatting position, then let your legs not your back do the lifting. If you have to lean forward at the waist, bend your knees slightly and tighten your stomach muscles to help support your back.

· If you do get a pinched nerve or knot in your back, gently massage the spot that hurts and then place a bag of frozen peas on the pain for about twenty minutes and viola! You’ll be as good as new.

Angela Brown (c) 2002, Angela is a highly sought after speaker and seminar leader and can be reached at Angela@WordsofWellness.com

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