Backaches
Cautionary Measures
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.
Controlled
Breathing
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This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.