| We
moved earlier this year into a new home and because of our individual work schedules, I
ended up packing, moving and unpacking most of our stuff. I normally hate moving because
it means a lot heavy lifting, shuffling boxes around and trying to move large objects like
shelves, chairs and washing machines by myself. This move was no exception to the large
boxes and heavy furniture, but moving them this time was easy and pain free because I
practiced safe back care. Because
your back is the central part of your body, you need to take extra good care of it so you
have full range of movement at all times. If you’ve ever had a back ache and
can’t move around very well you already know that the key to avoiding such pain is to
prevent it before it starts.
- Start
today practicing safe back care with regular exercise. Exercise is important because it
helps you lose weight and build muscle tone. Having strong muscles, in your back, thigh
and abdomen, improve the weight-bearing capacity of your spine. Here are some
exercises that can be done at work in your cubicle several times a day to keep you mobile
and relaxed.
- Put
your arms directly over your head and then do a pull up. Squeeze the muscles in your back
as you reach
the imaginary bar. Repeat ten times.
- Stand
behind a chair using the chair for support and then raise one leg slowly back as far as it
will go. Hold it there for ten seconds. Switch legs.
- Stand
with your feet directly under your shoulders, hands clasped in front of you. Then slowly
bend your knees, keeping your back straight, to a squatting position, return to a standing
position and repeat ten times.
- Lose
some weight. Excess weight adds unnecessary stress to your spine.
- Watch
your workstation posture. If you sit at a desk all day, don’t slump. Slouching
creates tension in your back and neck. Make sure your computer is at eye level. (You can
adjust it by putting your monitor on a stack of telephone books until it’s the right
height.) Adjust your chair so your elbows rest comfortably on your desk.
- Keep a
small box about eight to ten inches tall on the floor under your desk and rest your feet
on it when sitting. This forces your back to an upright position and keeps your knees even
with your hips.
- When
you go to bed at night, sleep on a firm mattress that provides good support. Place a
pillow under your knees if you sleep on your back or between your knees if you sleep on
your side.
- While
driving, sit in an upright position without reclining the seat. On long drives, stop and
stretch regularly.
- Refrain
from bending over at the waist to pick things up, instead, stand with your feet 12-16
inches apart. Keeping your back straight, bend your knees until you're in a squatting
position, then let your legs not your back do the lifting. If you have to lean forward at
the waist, bend your knees slightly and tighten your stomach muscles to help support your
back.
- If you
do get a pinched nerve or knot in your back, gently massage the spot that hurts and then
place a bag of frozen peas on the pain for about twenty minutes and viola! You’ll be
as good as new.
Angela Oberer © 2008, Oberer is the author of the "Be Well Series". You can send your questions and
comments to her at:
Angela@WordsofWellness.com
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