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 ‘pain’ category
Helpful Hints for avoiding problems…
July 7th, 2010Hot Water Therapy Stretching: Elbow Across Chest
July 6th, 2010The Elbow Across Chest hot water therapy stretch is meant to treat middle back in hot shower.
- Stand comfortably in the erect hanging from a string position. Keep the shoulders relaxed and low.
- Touch the fingers of left hand to your left shoulder, pointing your left elbow straight out from your body at shoulder level.
- Grasp the outer side of your elbow with your right hand, and pull your left arm straight across your chest until a tension is felt but not pain in the left shoulder blade area. Hips or back should not be moved at all.
- Hold the tension point for about 30 seconds.
- Return to neutral, letting your arms come to rest at your sides.
- Do the same with your right hand: right fingers touching right shoulder, right elbow pointing straight out, grab right elbow with left hand and pull right arm straight across chest.
- Hold for about 30 seconds.
Hot Water Therapy Stretching : Head Down
July 5th, 2010The head down hot water stretching is meant to treat neck, trapezius, upper back and middle back in hot shower.
- Stand comfortably in the hanging from a string posture. Keep your shoulders relaxed, and as low as possible.
- Place the fingertips of both hands at the back part of the top of the head, as though you are peeling off a toupee from the rear forwards. Keep your elbows pointing forward, and do not rest the weight of your arms on your head.
- Gently begin to press forward with your fingertips, as you drop your chin towards your chest. Continue to press until you feel some tightness, but not pain, on both sides of your neck, and perhaps in your upper back.
- Relax into the tightness, and hold the stretch for about 30 seconds. If it should begin to hurt more instead of diminishing, reduce the pressure on your head.
