May 15, 2010

Hello,

Last issue looked at foot care tips, so let's go for some back care tips this time.

Carol

Back Care Tips

• Keep your feet shoulder-width apart for stability when moving or working. Stand evenly on both feet.
• Practice moving from your lower body, feeling your center of gravity in your abdomen. Many people try to move from their upper bodies, which is less efficient than moving from the pelvis, hips, and abdomen.
• To lift a heavy object, stand close to it. Bend your knees and use your legs to lift it, keeping your back upright and the object close to your body. Avoid twisting as you lift.
• Kneel down on one knee to get something from the floor.
• When reaching for an object overhead, keep your shoulders and hips facing it — don’t twist.
• Choose an office chair that supports your back.
• If you have a desk job, make sure you get up and move around as much as possible.
• Make regular exercise a priority (walking is great) in your back care program. All-around (and balanced) strength and flexibility are important. Here are some back stretches and back exercises.
• Strengthen your abdominal muscles, if they are weak. (No sit-ups please! Read this interview with a personal trainer about abdominal exercises). Take a class or ask for advice from an exercise specialist. Some people prefer pilates or yoga exercises.
• If you deal with back pain, I highly recommend Somatics: Reawakening the Mind's Control of Movement, Flexibility, and Health Or head over to Gravity Werks for online Hanna Somatic Education lessons.

Back Self Massage

OK, so back self massage is a bit limited, but if you can't make it to a massage therapist, here are a few techniques you can use:

1. Lie on your side on the floor with your knees bent. Reach your hand as far up your spine as you can and stroke with your thumb along the sides of the spine down to your tailbone.
2. Still lying on your side, press points on your buttocks from your low back to thigh. Press with your fist, knuckles, or thumbs. Hold each point for several seconds, then release.
3. Sit or lie on a tennis ball or a soft "practice" golf ball. If the tennis ball feels too hard, put a towel over it or use it on a soft surface like a bed. Roll your lower back and buttocks over the ball, lingering on areas that feel tight or painful. Use your body weight to press gently into the ball as much as is comfortable.

   Important: If you get a sharp, shooting pain in your buttocks, you may have rolled too hard over the sciatic nerve. Avoid that area.

Extra tip: Go get a real massage!

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The information in this newsletter is for educational purposes only. Consult a professional healthcare practitioner as appropriate.

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