Back Pain: Pain Relief through Holistic Healing, Natural Remedies, Exercise and Nutrition, and Alternative Medicine (Holistic Health Care, Holistic Remedies, ... Spinal Cord, Pain by Arrowsmith Martin

Author:Arrowsmith, Martin [Arrowsmith, Martin]
Language: eng
Format: epub, mobi
Published: 2014-09-29T18:30:00+00:00

Having powerful core strength in the abs area can help defend your back from damage. Execute this core-strengthening pelvic incline three times a week for three sets of 12 counts but only do this when you back is well enough to perform the exercise without damage. This is preventative rather than using the exercises to help you when the back is already hurting:

1. Stretch out on your back with knees bent, feet level on the ground, and lower back straight against the floor.

2. Pull in your stomach in the direction of your spine, constricting your abs.

3. While doing this, your pelvis should raise slightly off the ground.

It is highly recommended that you maintain a healthy body mass. Being overweight subjects you to bearing constant pressure on the muscles of your back. If you are overweight, decreasing your body mass will surely prevent backaches in the future. In line with this, seek to lighten the load that you carry each day.

What you carry on an ongoing basis should never weigh more than 10 percent of your body weight. If it weighs more than that, then you need to invest in a bag with wheels so that this no longer strains the back.

For heavy shoulder bags, switch shoulders every 20 minutes to ease off the weight you carry. Another preventive tip is the use of correct body stance or position:

1. Stand cool

Maintain a normal pelvic pose at all times. If you must be on your feet for long periods of time, alternate positioning your feet on a small footstool so as to remove some of the weight from your lower back. Good posture can reduce the degree of stress assigned on the muscles of the back. Therefore, achieving a good posture is good for preventing back pain.

This may be particularly relevant to people who work in jobs where they are on their feet for a lot of the time. If this is the case, try to ensure that you have something such as a small footstool so that you can take that weight off your feet alternatively to give your back less strain.

2. Sit Smart

Sitting at a work table for a minimum of eight hours per day can really cause damage to your back. Make sure to use a seat which gives support to the lumbar area of your back while both feet are leveled on the floor. If this is not possible, you can use a lumbar pillow or rolled towel in the small of your back to preserve its normal arc.

As another option is to choose a chair with a helpful lower back support, arm rests and a swivel support. Keep your knees and hips flat and change your position often, ideally once each 30 minutes. In certain instances, a pain may happen after an extended exercise session at the gym, yet the strain that caused it has perhaps been building for quite some time and may be caused by bad seating.

The seating that you choose, even for your leisure activities, should be comfortable and take into account that your back needs support.

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