Now that spring is upon us it seems many people develop back pain. Much of this has to do with the fact that we become more active after being sedentary during the winter months. Our muscles have gotten weaker, and lack of regular exercise during the winter can predispose us to back injuries. Follow these simple rules to stay pain free and keep your spine in top shape.
1. Avoid bending while twisting at the waist. Bend the knees while lifting, and dont twist your upper body. Remember the 4 S's Keep the object SNUG, lift SLOW, lift SMOOTH, lift STRAIGHT.
2. use a lumbar support when traveling or sitting at a desk. A rolled up towel with a magazine in the middle of it works great. You can also cut a 1 foot piece of a pool noodle. Place this in the small of the back to maintain the proper lumbar curve while sitting.
3. Don't sit on your wallet. Put it in your front pocket instead.
4. Don't sit for over 1 hour at a time. Get up and bend backwards several times to relieve the compressive effects of sitting.
5. Have a regular exercise program that includes stretching, strengthening, and cardiovascular training such as walking, swimming, or elyptical machine. Keep your abdominals strong and this will keep your back strong!!
6. Use a back brace prior to working in the yard or when lifting heavy objects. Remember not to wear this all the time as it will cause your muscles to become weaker and predispose you to injury. Remove the back brace after the lift or the yard work.
7. If you injure your back, use Ice for the 1st 24 hours and see your chiropractor as soon as possible.
"Don't Take A Pill, Call Dr. Gil"
Dr. Gil Kentof
http://www.drgpainfree.com/
615-794-0800
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