Let's look at some basic back care tips to reduce your risk of back pain and to help relieve any current pain. Three important factors in taking care of your back are correct body mechanics, exercise, and good posture.
Body Mechanics
Body mechanics refers to how you use your body in all your activities. Here are a few tips:
When on you feet, keep them shoulder-width apart for stability. Stand with your weight evenly distributed between both feet.
Move from your center of gravity, located an inch or two below your navel. Moving using your upper body, which many people tend to do, is less efficient and requires more physical effort and tension than moving from your pelvis, hips, and abdomen. Take a movement class that emphasizes moving from the center or ask a movement specialist for advice.
To lift a heavy object, stand close to it. Squat and use your legs to lift the object, keeping your back straight and the object close to your body. Avoid twisting as you lift.
To pick up something from the floor, kneel on one knee.
When you reach for an overhead object, make sure your shoulders and hips face the object, and avoid twisting.
If you work at a desk, get up and move around as often as you can. Also, make make sure you have good computer ergonomics. Choose an office chair that supports your back or use other back care products, as needed.
Exercise
Strong, flexible muscles are important in maintaining a healthy back. You want to focus on both the back muscles and the abdominal muscles, along with general body conditioning. If you already have back problems, the best thing to do is consult a physical therapist or exercise specialist for an exercise program tailored to your needs.
Also, consider pilates, which focuses on creating a strong inner core that helps support your back and the rest of your body. For general preventive back care, this site offers a few back stretches, back exercises, and ab exercises.
Posture
Many people have the wrong idea about posture. It's not some rigid position but rather a fluid, dynamic alignment of your body as you go about your daily activities.
Many factors contribute to poor posture, including muscle imbalances. Massage therapy can help improve posture by stretching short muscles and fascia (the connective tissue that surrounds your muscles and other tissues), freeing movement around the joints, and relieving muscle contractions that can pull you out of alignment. See a few back massage techniques. Massaging the abdominal muscles is also often important. And the psoas muscle also affects posture and often plays a role in back pain.
Spine Health, written and peer reviewed by leading spine physicians, offers in-depth information to help you understand, prevent, and research treatments for back pain and neck pain.
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