Tuesday, May 26, 2015

Do You Suffer From Back Pain?

Ever have back issues that seem to leave you leave you aching and in pain? Does your back pain stop you from doing things in your life that many do on a regular basis? Back pain is an issue that many American's go through but there are some simple fixes that can save your back!
-Shift your spine into a neutral position. Your spine is meant to be in a neutral position with a moderate inward curve in the lower back and a moderate outward curve in the upper back. You can "Teach" it how to stay put by standing with your back, shoulders and heels against a wall and place one hand behind your back, feeling the slight curve in your spine. Do this posture check a few times a day to set your back in neutral. Also shift your hips under almost like you are tucking your butt under into a neutral spine!
-Practice sitting properly by keeping your core nice and tight, So many people sit and hunch over a computer causing a "curved" back and loss of muscle in your upper back and traps. Even the simple act of sitting can put a great deal of stress on the lower spine. To reduce this pressure, keep your hips and knees flexed at a 90-degree angle and sit up tall. Placing the balls of your feet about shoulder-width apart on a one- or two-inch footrest will also help prevent you from slouching.Try to get up at least once every 45 minutes to stretch and move to increase circulation and help remove the stress in the spine.
-Try not to leave the house with everything but the kitchen sink in your purse.Women who carry more than five to 10 pounds on one shoulder risk getting aches in their upper back from the weight. Reduce the weight by determining what’s critical to carry, then split it into two relatively even loads and carry a bag on each shoulder. Or wear a backpack that is slipped over both shoulders and hugging the center of your back to transfer much of the weight onto your stronger upper-back muscles.
-Make sure you are warming up before exercising. Reduce the stiffness of your back and protect your spine from injure by warming up with a cat/camel exercise. Start on all fours on the floor, then slowly arch your back up like a cat; slowly arch down, keeping abdominals tightened throughout. For the safest and most effective stretch, think about gently moving the spine rather than jerking into the arches. Repeat eight times.
-Tight hamstrings pull the pelvis out of alignment, which can lead to backaches. To keep yours more flexible, stretch daily. Lie on your back with legs extended. Lift your right leg and pull it toward you, holding on to your calf. If you're especially tight, use a sash or yoga strap. Hold the stretch for 10 seconds and release. Do four to 10 times, then switch legs.
By keeping these tips in mind your back will thank you !! You need to protect your spine because it is the foundation of your body.

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