Back Friendly Tips
“You look fine. It just can’t be that bad.”
Only those who have had a similar experience will understand this phenomenon!
It’s easier to prevent back pain than it is to recover from back pain.
I know, I know … life gets busy … it’s hard to implement change … … procrastination sets in … and you can’t always remember those tips anyway.
What can irritate your back pain
Sitting for long hours can put intense stress on anyone’s lower back. Incorrect posture places even more pressure on the lower back leading to strained back muscles that trigger chronic pain.
The International Association for the Study of Pain published the results from a self-reported survey that 50.2 million adults in the US reported some kind of pain on most days. Back pain was one of the most common pain reported, making sitting for long periods, trying to be productive, even more challenging.
The impact of dealing with back pain
Those that have back pain want relief because it significantly affects their quality of life: social activities are reduced, and one’s sleep can be negatively impacted. And most importantly, others will not understand.
This is what I often heard when I was suffering from pain, “You look fine. It just can’t be that bad.” Only those who have had a similar experience will understand this phenomenon!
Here are some back friendly tips:
- Use a lumbar support pillow when riding in a car or sitting at your desk for long periods. It does not need to be expensive. A pillow with low volume works very well. You can fluff it and adjust as needed.
- Balance your load when carrying heavy objects or large bags of groceries.
- Find a comfortable mattress … not too soft or too hard, (just like Goldilocks)
- Get up every hour and move. Go get coffee, get supplies, go to the printer on the other side of the room or check on your children if attending school remotely.
- While you are out of your chair, stretch a little, wiggle your hips, shift your weight from one foot to the other or move your arms. Have fun.
- Be an ostrich. Good posture is essential when standing. Your spine has two natural curves allowing the weight to be balanced and enables flexibility.
- Strengthen your core and the lower back muscles.
- Engage in some back-friendly activities such as swimming, dancing, and yoga.
- Dancing is an activity that moves the body in many different directions while standing. In addition, all you need is some music (or you could sing) and a bit of space to move.
- Swimming with proper form is good for your body and your back. A backstroke is especially good for your back, especially if your legs and upper body are in a horizontal position. Here, the water exerts an upward force on the body, reducing the strain on your spine and is gentle on the joints. (Not the best swimmer? Schedule some swim lessons.)
- A good yoga practice works on the entire body and encourages the body to be aligned, plus improves flexibility and strength. Yoga will be your all-in-one practice.
Bottom Line: Weekly, incorporate just one tip into your life starting today!
If you would like help to reduce your pain or would like to know more information about my services, send me a message or call (973) 476-8661.
Are you tired of living with pain?
Are your activities and daily choices determined by your level of pain?
Are you ready to change your life for the better and gain back your physical freedom?
My unique and custom designed approach comes from years of training, education and experience. Together, we will get you back to living pain free and enjoying life.
Sign up for a private session today
It’s never too late to try something new.
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