Prevention is better than cure. People get careless when their back is not hurting and they start doing all the things that they should not do to avoid back ache.
Precautions that you should take are :
- Your neck is best ruined when you hold the phone between your head and shoulders to avoid using your hands. Use a mouthpiece or else get a speaker phone to avoid this situation.
- People who say that in order to lift something, always bend your knees and crouch down to pick up something from floor level are not wrong. You should avoid leaning over from the waist to grab it. It creates a stress on the lower vertebrae.
- Driving for a longer time and in a wrong posture can create bad back ache. Take frequent breaks to get out and stretch. Keep your knees elevated and for that keep your seat as far forward. Keep doing neck exercises and shoulder lifts while you drive.
- Do not continue sitting in the same posture for longer periods. Take breaks to exercise and stretch your neck and upper back. Place a stool to elevate your knees and feel comfortable. You will feel comfortable if the lower part of your buttocks or lower back are pushed against the back of the chair.
- If the body is not prepared for active sports, then you should avoid playing active sports over the weekend. If you are planning to play a cricket match over the weekend with a gang of friends, spend a few extra minutes with the routines for the whole week preceding the get-together.
- Always turn to either of your side with knees close to the edge of bed to get up instead of keeping the legs flat on the bed, and straining the muscles of your lower back.
Archive for the ‘neck’ category
Helpful Hints for avoiding problems…
July 7th, 2010Hot water Therapy Exercise: Pelvic Tilt Backward and Forward
July 1st, 2010The Pelvic Tilt hot water therapy exercise is meant to treat lower back. This exercise can be done in hot shower as well as hot water tub.
Pelvic Backward Tilt
- Stand with your knees slightly bent and hands at your sides.
- Flatten the curve of your lower back by sucking your stomach in, pressing your belly back down your spine and lifting your pubis up. This is the pelvic backward tilt.
- Hold for six seconds.
- If this exercise is to be done in hot water tub, begin by lying on your back, knees up and feet flat on tub floor. Rest your head against the back of the tub.
- Suck in your stomach so that lower back flattens. Hold for six seconds. This is the pelvic backward tilt.
Pelvic Forward Tilt
- When you are done with backward tilt, from the same posture, relax your stomach and move your buttocks back, curving the small of your back. Knees are still bent. This is forward tilt.
- Hold for six seconds and repeat it for five more times.
- If this exercise is to be done in hot water tub, let your stomach out and arch your back so that your buttocks against the floor. Your lower back is slightly curved.
- Hold for six seconds and repeat it for five more times.
Hot Water Therapy Exercise : Scared Cat to Swaybacked Horse
June 28th, 2010The Scared cat and Swayhorse hot water therapy exercise is meant to treat middle and lower back. The assumption is that bath or hot tub is available.
- To avoid the hard surface of the tub, place a towel or a soft cushion beneath yourself.
- Get down on hands and legs, with all your weight balanced. The tops of the toes should touch the tub floor.
- Depth of the water does not matter but your face should be above the water surface.
- Arch your back upwards gently. Drop down your head and hold the position for six seconds.
- Do not tighten any muscles other than those directly needed to arch the back.
- If you want to try this exercise in hot shower, bend your legs slightly, resting hands and weight on knees. Arch your back upwards slightly, squeezing your stomach and forming a curve with your head hanging down.
The Swaybacked Horse
- While in scared cat position, slowly and carefully flatten your back and relax your stomach and back muscles so that your back drops down a bit.
- Raise your head.
- Hold it for six seconds and then return to neutral.
- Repeat both position for six times.
- If you want to try this exercise in hot shower, drop the lower back by relaxing the stomach muscles and letting the curves release. With hands still on knees, raise your head to form the horse. Hold for six seconds, directing the spray of water to the middle back.
- Repeat for six times.
