So, keep in mind that you don’t need to plan a trip to the gym to fit in a stretch session. Stretching is also important for your daily life, whether or not you’re exercising. Whether you will be walking, taking a yoga class, or working out at the gym, a warm up is crucial to awaken the muscles and joints. One of the easiest ways to hurt yourself is by not properly warming up before physical activity. Never hold your cellphone or office phone between your ear and shoulder, this will increase shoulder strain. To avoid this phenomenon, bring your arms up in front of your face so you don’t need to tilt your neck down to see your screen when texting or scrolling. Smartphones have brought on the newest age of spinal injury: tech neck. Smartphone or office phone, they can both do some serious damage to the spine. Whatever you do, do not bend over at the waist to pick up something from the floor – your back will thank you later. When bending, always bend at the knees or kneel on one knee. When reaching for something, stand on a stool as opposed to straining your shoulder – this can injure your mid-back and neck. Just like lifting, reaching and bending should all happen at the hips and knees level. Placing a pillow under your knees while lying on your back will cut the pressure on your spine roughly in half, and lying on your side with a pillow between your knees may also reduce the pressure on your back. Generally speaking, avoid sleeping on your stomach and opt to sleep on your back or side instead. For what that means for you, check out the best sleeping position for your body. The easiest to follow spinal wellness tip when you’re drifting off to sleep is to never sleep in a position that causes a portion of your back to hurt. Prop a pillow underneath your head or under your knees to keep the spine straight while lounging. Much like sitting for a long period of time, be sure to stand and stretch every 30 minutes or so. You wouldn’t think relaxing has much to do with your spinal wellness, but keeping your body in an unnatural position for too long can create sore joints and muscles just like exercise can. While Resting or Relaxingīinge-watching your favorite show is all fun and games until it hurts to get up from the couch. Avoid twisting while lifting at all times. Keep your back straight, and bend and lift from the knees and hips – never from the lower back. To avoid injury and keep your spine healthy, start by squatting down to the object with one foot slightly in front of the other. Some of the most common injuries, including herniated discs and pulled muscles, occur due to incorrect lifting form. If your feet are too flat or tend to roll out, your hips can be forced out of alignment.įor the do’s and don’ts of footwear, read more here. Your choice of shoes will play an important role in your spinal wellness, as well as your overall posture. Additionally, keep your shoulders slightly pulled back and your chin up. Keeping the knees locked and completely straight will only stress the joints and irritate the lower back even further. To alleviate this pressure, keep one foot slightly in front of the other and keep your knees slightly bent while standing. The lower back bears a brunt of our weight when we are standing. Move your computer screen to eye level so that you are not tilting your neck up or down to look at it.įor more tips on keeping your desk space ergonomic, read more here. If you can’t do this, bring in a small stool to place your feet on. When seated, you should be able to plant your feet firmly on the floor. For one, make sure to get up and stretch every 30 minutes to give your spine a chance to decompress.įind a chair that offers adequate lower back support and will support the natural curvature of the spine. So, if school or work cause you to stay seated for most of the day, these tips are essential to your spinal wellness. When Sitting at a DeskĪs if the nagging pain in your neck and lower back wasn’t enough of a hint, it’s been medically proven that our body’s were not designed to sit at a 90-degree angle for 8 hours a day. If you want to keep your spine in proper alignment – and keep pain at bay – the team at ChiroCare of Florida suggests you keep these spinal wellness tips in mind. You’d be surprised to learn that even daily activities such as sitting and sleeping can cause back pain and joint stiffness. It’s only after our backs begin to ache and necks become sore that we consider how we can be kinder to our spine. Health Issues: What Does Your Pain Mean?įor many of us, spinal wellness isn’t even a thought until we begin to feel pain.
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