The Cardiologist's Wife

Help For That Bad Back

[ Post by Lisa Tedder ][ Post on July 31, 2012 ][ In Medical and Health Information ]

Last week I talked about back and neck pain and some of its causes.  Now let’s find out what you can do to prevent back pain from happening to you.  First of all, your mother was right!  Good posture is important and not just for the way you look.  Let vanity inspire you though if that’s what it takes as someone who stands tall with their shoulders back looks more attractive and confident than someone with a hump back and head thrust forward like a turtle.  But how to achieve this good posture?  You must strengthen your core muscles with slow controlled exercises that work all the muscles including your back muscles, oblique muscles, transverse or deep core muscles and those muscles we associate with a great 6 pack.  Don’t do those awful old school sit-ups which do more harm than good.  Find a trainer to help you learn the proper technique or an exercise video with a good core workout or even google it.  There are web videos with good instruction out there.

 

Be aware of the way you sit, stand and walk.  When sitting and working at a desk, avoid slouching or leaning forward.  Both feet should be flat on the floor, your shoulders straight and your head in align with the rest of your body, not thrust forward.  Your arms should be at a 75 to 90 degree angle or your chair needs adjusting.  Try to find an ergonomic chair or buy a pillow that provides lumbar support.  I bought a lumbar pillow at a Relax The Back store and it has made a huge difference in my level of comfort as I work at a computer several hours a day.  I even use it in the car as traveling usually causes a lot of back pain for me.  I’ve also found it is great to use while sitting on the sofa watching TV.  (I never would have thought that sitting up properly on the sofa with my feet flat on the floor would be more comfortable than slouching but it really is.)  Last, don’t think you should sit stiffly in this position all day.  Stand, stretch and walk around frequently while working, moving all parts of the body.

 

 

Check your standing posture by standing against a wall.  Ideally, your shoulders, butt and head should touch the wall.  Stand with your head in line with your neck and spine, not pushed forward, shoulders back and relaxed, not hunched up or rounded.  Keep your stomach muscles slightly tightened to help support that back and to keep your pelvis tilted slightly forward as you don’t want too much curve in your lower back.  Don’t lock your knees and keep your weight distributed towards the ball of your foot, not back on your heels.

 

Tight or tense muscles can pull your body out of alignment.  Try massage, yoga or chiropractic treatments.  Yoga is great to strengthen and stretch your body and improve your posture overall.  Pilates is another form of exercise that emphasizes core strength and stability, spinal and pelvic alignment and breathing to relieve stress and ensure flow of oxygen to the body.  Pilates improves coordination and balance which can prevent injuries and falls, especially as we age.

 

Be careful when you work in the yard or around the house.  Learn to lift heavy objects correctly using the following tips.  First, know where you are going and make sure the path is clear.  Keep your feet shoulder width apart for stability, bend your knees and lift with the legs, keeping the back straight.  Tighten your stomach muscles and avoid twisting at the waist.  Lift close to your body, not at arm’s length.  Get help if you are straining.  When tackling jobs around the house, don’t overdo it.  You can’t sit around all winter, then landscape your yard in one weekend without risking serious injury.  Treating yourself with care can prevent a whole lot of pain.

Upadated on July 31, 2012