Help Your Back Pain-Improve Your Posture
Posture is vital to helping back pain, especially as we spend so many hours sitting. Here are six ways to help your posture and back pain. 1. When sitting at a desk,keep one at least foot flat on the floor and you should try to keep both feet flat. Here’s an experiment: Sit at your desk and lock your chair in the upright position (if your chair has an adjustable back). Place your hands on the desk, as if you are typing. Be aware of the shape of the lower back. Straighten your legs and put your feet on ground, on your heels. Can you feel the change in your lower spine? It’s changed shape. It doesn’t make total contact with the chair. Also, you can feel the mid-section muscles engaged in keeping your body upright. Now bring your feet toward the chair, putting them flat on the ground, with your knees bent at a right angle. What does your lower back do? It changes shape-it makes contact with the chair again. You can also feel that the mid-section back muscles are relaxed.
2. Back straight-don’t slump. By resting your arms on the desk, you take some of the load from your back. Relaxing your shoulders as much as you can prevents tense neck and shoulder muscles. Try to be aware when you lift your shoulders and remind yourself to drop them. Don’t work with a twisted spine-work with the computer screen so that it’s right in front of you and you face it directly.
3. Don’t stretch to the side and twist simultaneously. When picking something off the floor,turn your body to face the object. If the object is too far away to reach, rather stand up to get it than leaning out of your chair.
4. Take breaks from sitting every 1-2 hours. Walk around for a few minutes. Try working standing up for a few minutes. For example, read some documents or do some filing whilst standing. Stand and write some ideas on your tasks on your whiteboard. Walk to the water cooler to get some water. You can find ways to break continuous sitting.
5. Good posture when standing up and sitting down. Don’t overlook this, as you can strain your back if you arch it when you getting up or sitting down. Try not to move your back as you sit and stand.Keep good posture and lean forward at the hips. Don’t lift your chin and arch the back when standing. Rather look slightly down and remember to keep the back straight, not arching it as you stand.
6. Picking up objects. A very common way on which people hurt their backs is through incorrect posture and technique when picking up something, especially a heavy object, from the floor. Always bend your knees Keep your back straight. Slightly tense your abdominal muscles Let your arms hold the object tight whilst most of the lifting is done by your legs. Feel your leg muscles- mainly your hamstrings, doing the work.
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Written by Andrew de Bruyn on December 10th, 2009 with
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