CARING FOR YOUR BACK 4.

Welcome to the concluding part of caring for the back. The importance of maintaining good posture cannot be overemphasized.
General tips on how to maintain good standing, sitting, sleeping, walking, lifting and driving postures were discussed.
Today we will look at how weight and exercises affect the back. We will also consider what “working smart” means with respect to protecting the back.

Maintain a healthy weight

°  Avoid overweight, obesity or rapidly gaining significant weight.

°  Excess weight, especially belly fat adds extra stress on the muscles, ligaments and tendons of the lower back.

Regular exercises

°  Staying active and keeping your body moving helps maintain a healthy spine.

°  Best exercises for the back and neck combines stretching, strengthening and aerobic activity.

Bonus: Work Smart

°  Choose a chair that provides lower back support.

°  Your knees should be at about the same level with your hips (900) and your feet should rest comfortably on the floor.

°  Use a chair with lower back support or place a pillow behind the back.

°  Ensure your forearm and hands are in a straight line with your desk.

°  Have the top of your computer screen at eye level.

°  Avoid answering a phone call with the phone cradled between your ear and shoulder to avoid neck pain. Instead hold the phone to your ear or use a headset.

°  Plan regular breaks to periodically get up and walk around the office or home.

Pay attention to early signs of back problems

Don’t overdo at the gym

Insist on a comfortable work environment

Avoid self medication to relieve symptoms

Seek medical care early for back symptoms.

“If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young” Joseph Pilates.

For any bone related complaint, contact orthoconsult365 today.
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