Dr. Carrie Jose’s Health and Wellness Column How to Stay Home
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Four out of five people experience debilitating back pain at some point in their lives. Usually, we put more effort into taking care of our back when we feel like it. But it’s important to take care of your back all the time, not just when you’re in pain.
The real secret to keeping your back healthy is in your daily routine.
Here are three ways to take care of your back on a daily basis so that it doesn’t stick out.
avoid sitting for long periods
Sitting for long periods of time puts an unusual amount of weight strain on your spine, which can cause damage over time. It makes sense given that our bodies are designed to stand, sit, crawl, run, kneel, crouch, and move through the world in a variety of ways. It’s not designed to sit in the same position for long periods of time every day. If you sit for long periods of time and often, your intervertebral discs swell and your muscles become weak and brittle, making them more susceptible to tearing and other damage.
solution? He limits his sitting time to 30 minutes, with a few minutes of standing in between to reduce the unidirectional force on the spine. So, if you’re sitting at work or at home for a long time, get up and walk around a bit every 30 minutes. I offer this advice to all my clients who come to see me with back problems. This is one of the easiest ways for the average person to prevent debilitating back problems in the long run.
Spine curve is important
Our spine has natural curves that help us cope with stress and load. Whether we are sitting or standing, it is important to maintain these curves. When standing, the curve of the spine is more natural and easier to maintain. However, when sitting, the protective curve of the spine becomes difficult to maintain and often disappears. A strong back and abs are important factors in maintaining a healthy back, but they do little when it comes to maintaining those curves while sitting.
Luckily, the solution is easier than you think. Using a lumbar roll every time you sit down can go a long way in maintaining the natural curve of your spine with minimal effort or thought. The good news is that you can make it yourself very easily using a small towel roll or pillow. help. Try out. You’ll be amazed at how effective this one simple tip can be in controlling and preventing back pain.
stretch instead of bend
Did you know that the average person bends or bends forward 3-5,000 times a day? Our spines crave balance and, unfortunately, our modern lives are designed to slouch more than necessary. Wearing socks, driving a car, doing housework or yard work, even brushing your teeth are everyday activities that make you slouch in some way.
To counteract this, a concerted effort should be made to extend instead of bend. A really easy exercise you can do every day is to stand and stretch your spine. Place your hands on your hips for support and bend them back as far as possible. Repeat this 10 times, at least once a day. If you have never arched your back like this before, it may feel stiff and a little sore at first. Relax and feel more natural. If not, or if it bothers you, it’s important to consult a professional.
Getting rid of back problems isn’t as complicated as you might think – and it may be as easy as starting with simple tips like these. It’s considered basic “back hygiene” that you should consider adopting. It is important to seek professional help as this may only help.
Physiotherapist and Pilates expert Dr. Carrie Jose owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To join the Back Pain and Sciatica Master Class this Tuesday, email info@cjphysicaltherapy.com or call 603-605-0402.
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