Back Store
Back pain is something that a reported 31 million Americans live with at any given time. The American Chiropractor’s Association reports that back pain is the second leading cause for missed work, behind upper respiratory infections. While some back pain is the result of injuries, accidents, or other uncontrolled factors, most can be prevented or at least relieved with some smart actions on the part of the patient. Take a look at these tips for preventing back pain in your daily routine.
• Always use care when lifting or taking items down from a shelf. Lift with your knees instead of your abdomen or back muscles to prevent muscle strain or injury.
• Get up and move when you can, particularly when sitting at a home computer or watching television for long periods of time. Too much time in one position can lead to tension in your back and other areas of the body.
• Make sure you have a firm mattress to provide the best support for your back. Ensure pillows do not strain your neck. For people who have back pain problems, lying on the stomach is the worst position as it forces the neck to pivot to the side.
• Know your limits and ask for help when you are working on home projects that may be too heavy to lift or move alone. Wait until someone can help you move it properly and you will save your back a lot of pain.
• Make sure you use an ergonomically friendly desk chair. Brands like Steelcase ensure that you can sit comfortably for many hours without any extra stress on your back.
• Position your computer screen so that it is at or slightly above eye level. You never want to be looking down as this causes bad posture and strain on your back muscles.
• Get up and walk at least once per hour. This gives your muscles a chance to stretch, allowing you to shake out any stress you may be holding in your back from sitting in the same position.
• Use a footrest. This actually gives your spine a break by allowing your “sit muscles” to do some of the work of supporting your back.
• Position your steering wheel so it is directly in front of you. If you have to reach down or up, you can cause undue tension in your back and discomfort as you drive.
• Sit so that you can reach the gas pedal without stretching. You want to be sure you can also reach the controls of your car, like temperature and radio dials, without straining.
• If you are riding, do not use that time to get on your laptop or set up a temporary office space. Balancing items like computers or notebooks on your knees is bad for your posture and forces your back muscles to work in ways they were not designed.
• Take breaks if you plan to drive for longer than an hour. Get out and stretch to improve blood flow and prevent back muscles from cramping.
The little things you do in your daily routine can make a huge difference in the short- and long-term health of your back. Pay attention to your posture and consult your doctor if you experience any persistent pains.
