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Our spine works every day, 24 hours per day, taking on the stress of the work and play we do. Standing, bending, sitting and sleeping, our backs need to support and protect us. Back pain and back injury may occur if we are out of shape and under stress.
A healthy spine has three natural curves: - cervical, the curve inward at your neck
- thoracic, the curve outward in the middle and
- lumbar, the curve inward in the low back
When these curves are in their proper position, we have good posture. Strong and flexible muscles are necessary to maintain this balance. Good body mechanics incorporate fitness and posture to protect our backs. FOLLOW THESE HEALTHY BACK TIPS: - Place a pillow under your knees if you sleep on your back or between your knees if you sleep on your side.
- If you sit for long periods, raise your hips slightly higher than your knees by placing a slender pillow under your hips, and always support the lower curve of your back with another pillow.
- If you stand frequently, place one foot on a stool.
- Change your position during the day by having both standing and sitting tasks; take frequent breaks.
- Learn how to lift, reach, push and pull correctly. Let your legs do most of the lifting and hold items close to your body even when they are not heavy.
- Walk or swim everyday. Work up to 30-60 minutes of brisk walking or 20-30 minutes of nonstop swimming to maximize the benefit to your heart and lungs.
- Relaxation exercises can relieve physical and emotional stress.
- Do not smoke, because nicotine decreases blood flow to your back. Injuries occur more often and healing takes longer in people who smoke.
- Perform daily back exercises to strengthen and improve the flexibility of your spine. A physiotherapist or fitness instructor can help you design the right routine for your back.
Article #4196 Copyright (c) 2002 McKesson. All Rights Reserved. |
