Having to constantly live with back pain isn’t just a physically handicap, but can also bring you down emotionally.  Whatever the reason for the back pain, this restraints you from living life to its fullest.  But sometimes, making little changes to our daily routine, can relieve pain, and in some situations, even remove he back problem.

Although these are easy life skills, please confirm with you doctor that you are able to make them and that it will not influence your condition.

  1.   Whenever you have to sand for long periods, try sanding with one foot on a box or small stool.
  2.    Wear flat shoes that have rubber or composite shock-absorbing soles.  This will lower the impact as you walk.
  3.    Keep your abs tight…..PULL IN YOUR TUMMY!  Your core muscles are nature’s girdle, providing support and strength for your back.
  4.    Get active and take a break from the office chair every now and then.  This will prevent stiffness, which can lead to back pain.
  5.    When lifting heavy objects, NEVER bend down to pick it up.  Rather squat down wih your back straight.  When you stand up, tighten your abs and push up with your legs.
  6.    Always try to sleep on your side with your legs bend and a pillow between your knees.
  7.    Grandma was right! Slouching is bad for you. And poor posture can make back pain worse, especially if you sit for long periods. Don’t slump over your keyboard. Sit upright, with your shoulders relaxed and your body supported against the back of your chair. Try putting a pillow or a rolled towel between your lower back and your seat. Keep your feet flat on the floor.
  8.    Doctors used to prescribe bed rest for back pain. But now we know that lying still is one of the worst things you can do. It can make back pain worse and lead to other complications. Don’t rest for more than a day or two. It’s important to get up and slowly start moving again. Exercise has been found to be one of the most effective ways to relieve back pain quickly. Try swimming, walking, or yoga.
  9.    Regular applications of ice to the painful areas on your back may help reduce pain and inflammation from an injury. Try this several times a day for up to 20 minutes each time. Wrap the ice pack in a thin towel to protect your skin. After a few days, switch to heat. Apply a heating pad or warm pack to help relax your muscles and increase blood flowing to the affected area. You also can try warm baths to help with relaxation. To avoid burns and tissue damage, never sleep on a heating pad.

 

SPECIFIC EXERCISES TO HELP RELIEVE BACK PAIN:

SEATED FORWARD BEND

  • Begin in Positive Seated Posture (see above).
  • Inhale, raising arms overhead.
  • Exhale and fold forward from waist, leading with chest and dropping torso to thighs.
  • Reach hands to floor, allowing arms to hang relaxed from shoulders.
  • Inhale deeply; on exhale, let torso ease further into thighs.
  • Keep neck soft and let it drop comfortably from shoulders down between knees. Try not to spread legs apart; keep positive balance between feet and sit bones.
  • Relax shoulders, feeling as if shoulder blades are falling down away from neck.
  • Hold for 10 long, comfortable breaths; release and repeat two to three times.

You can also do the Seated Forward Bend exercise with your legs extended (not bent at the knee) straight out in front of you or out to the sides at a 45-degree angle.

 

SEATED HIP STRETCH

  • Begin in Positive Seated Posture (see above).
  • Fold left leg across right knee. Left ankle should rest just outside right leg.
  • Reach tall through spine, keeping neck and shoulders relaxed.
  • Maintain balance over waist without losing the natural curve of lower spine.
  • Inhale; on exhale, fold forward from waist, leading with chest and dropping torso down to thighs and crossed leg.
  • Reach hands down to floor, allowing arms to hang relaxed from shoulders.
  • Keep foot flexed. Breathe evenly and comfortably.
  • Hold for five long breaths; release and repeat two to three times.
  • Repeat on right side.

 

SEATED SPINAL TWIST

  • Start by sitting on the edge of the seat.  Keep knees and feet together.
  • Take a deep breath and place both hands to the RIGHT of the seat.  Try to look to the same side.
  • Hold for 10 counts and return tot he starting position.
  • Repeat on the other side.

 

 

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