Back pain is all too common. Surveys show that 65 million Americans have had a recent episode of back pain, and 8 percent of adults have back pain that interferes with work and life. Whether you are in pain or have never been in pain, future dangers must be avoided in the daily routine.
Are you sleeping right?
Since 1/3 of our lives will be spent sleeping, let’s sleep right! Balanced Fitness Center in Washington, therapist Polifka said: “Choosing the right mattress and sleeping position to support your back is the key to preventing back pain. If the support system is not in place, your back is at risk of injury.”
How do you sleep right?
1, choose the right mattress. Don’t think about how comfortable that soft down mattress is, it’s always the hard mattress that’s kinder to your back. Polifka said, “can let consumers choose the soft and hard degree of mattress better, because each person’s body structure and size is different, or to choose the right one for you.”
2, check your bed from time to time. If you feel stiff and sore when you get up every morning, then recall: when was the last time you changed your mattress “It’s like old running shoes, you give all the pressure to the mattress, and over time, the foam is deformed.” Polifka explained. Every two years we should turn the mattress over and look for dents, potholes, wear, tears or breaks. If there are places on the mattress that won’t bounce back after you press down, it’s time to get a new one. “Consumer Reports” recommended that people over 40 years old every 5-7 years to replace the mattress.
3, smart sleeping position. There is nothing worse than sleeping on your stomach. Polifka said: “When lying on your back, your neck is forced to twist to the side, you can not face down, which puts your joints under great stress.” Even if you sleep flat or on your side, make full use of the pillow’s support function. If you sleep on your side, put a U-shaped full-body pillow between your knees, which supports your body weight and helps your arms to be placed more comfortably. When sleeping flat, a pillow should be placed under the knees.
The pillow can be used at the knee when sleeping.
4. Properly stay in bed. Once the alarm clock rings, you immediately jump up from the bed, or reluctantly rub down? Both wrong! You should first stretch in bed, and then get out of bed when the whole body is awake to avoid physical injury.
Driving, also need to care about the back
Today more and more people drive to and from work every day, and travel around on holidays. Long distances and traffic jams are like a daily routine, greatly lengthening the time people spend sitting behind the wheel and giving low back pain an opportunity to take advantage of. So, what are the ways to avoid it?
1, choose the right car. If you hesitate between the family station wagon and van wagon, or hesitate in the sports car and sedan, remember: the larger the car, the better for your back. “Bigger cars leave a lot of room for adjustable seats, and the straighter you sit, the more your knees can be level with your hips, or below them, and the more comfortable your back will be.” Polifka explains, “Because the knees are parallel to the hips, or slightly lower when there is the least amount of pressure on the lumbar spine.” But don’t push the seat too far back, or you’ll have to shrug your shoulders and stretch your neck, leaning forward to reach the steering wheel.
2, the use of cushions. Many people buy a car rushed to the store to buy cushions, the results soon found that they do not meet their needs. “Tell you a tip: first try the position with a towel roll and a small pillow at home.” Polifka said: “Some people need to put the pillow higher to support the shoulders; and some people need to put the pillow cushion at the lumbar spine. Figure out what you need before you shell out the money.” If the trip is long, you’ll need to stop about every hour to rest, stand up and stretch out.
”Self-protection for “sitters
People sitting in the office all day long, staring at the screen, holding the phone with one hand, clicking the mouse with the other – the upper body is busy, but the lower body does not move. Long-term, how can not muscle stiffness, back pain?
Nessler, vice president of the Alabama “Champion Sports Medicine Center,” said: “Sitting is more back injury than standing. Because when standing, the legs act as a pressure absorber. And once you sit down, all the weight is on the spine. Many people like to take a hunched sitting position, which greatly increases the pressure on the spine.” So what is the correct office posture?
1, place the computer in the right position. When you sit down, the screen should be level with your line of sight. This way you don’t have to tilt your head or lower it.
2.Sit upright. “We don’t have to spend a lot of money on a perfect ergonomic chair,” says Nessler: “No more flashy chairs than good habits.” A chair with lumbar support is usually enough. If your knees are now at 90 degrees and your spine is in an upright position, that means you are sitting in the right position.
3, use the foot pad. “Put your forefoot cushion, which will allow the weight to be distributed more to the tailbone and reduce the burden on the spine.” Polifka said. Also, set an alarm for yourself and stand up every 45-50 minutes to walk around and stretch. When you sit back in your chair, make sure your posture is correct – don’t slump forward or fall backward.
Self-protection for the “stander”
Jobs that require long periods of standing have another set of methods to prevent back pain. Whether you stand behind a cash register or in front of a classroom podium every day – the most important thing is to choose the right shoes. “Make sure you have the right cushioned insoles.” Don’t wear completely flat shoes, such as Converse canvas shoes or boat shoes,” Polifka says. A cushioned insole can defuse the forces from a hard surface.”
Also, don’t forget to keep a footstool nearby. You can put one foot on it to temporarily relieve the pressure on half of your body, and then switch to the other side later.
Your “pick-up” dangerous?
We usually always have to bend down to pick up, or lift something, such as looking for documents, mopping, moving, etc.. But did you know that even if you pick up a match, the risk of injury to your back is similar to moving a sofa. “People bend over to pick up coins when the back is out of balance position, really everywhere.” Nessler said. “I went to the doctor once and the girl at reception was rummaging through the cases in the cabinet below. It made me sweat for her to see her bending over and pouting so hard.” Polifka recalls.
The health practitioner suggested three different healthy “pick-up” methods.
1, squatting style, for general heavy objects. First, close to the object you want to lift, feet apart and shoulder-width apart. Then squat down, put your arms around the target object, and then use your legs to stand up. “Whether it’s a small baby or a large wooden box in front of you, the first priority is to get close to it and use your torso to stabilize your center of gravity.” Nessler said.
2, golf hand pose, for small objects. If you pick up a coin to pick up a pen, you have to squat down, it is really comparable to killing a chicken with a bull’s-eye. You can first shift the weight to one leg, with the other side of the hand holding the table, chair or other non-rocking objects. Then bend the body from the hip, non-weight-bearing legs can be lifted behind you, in this position to pick up your gold dollar, space pen it.
3, crane style, for heavy objects that can not be lifted with the squatting style, such as a large watermelon in the back box, a small child in a baby carriage. First, knees apart and shoulder width, as close as possible to the target; then, squat, waist forward bend, buttocks backward syncope; then, while lifting the target object while pulling it closer to the body. The same points when putting down the weight.
3, crane type, for the squat type can not lift heavy objects, such as the back of the box in the big watermelon, baby carriage in the child. First, knees apart and shoulder width, as close as possible to the target; then, squat, waist bent forward, buttocks backwards; then, while lifting the target object while pulling it closer to the body. The same points when putting down heavy objects.
Home back protection instructions
”There are some things that you really can’t lift.” Polifka said, “Be self-aware.” If you have taken the perfect lifting position but still feel back or joint pain, then don’t try to be a hero, find someone to help you. If you often move heavy things, it’s a good idea to buy a wheelbarrow.
Some tools you can always have at home. For example, a mat under your knees when scrubbing floors, a broom with an extendable handle when sweeping ceilings or painting, a roller brush, or even a small ladder can save you from tiptoeing and reaching. Polifka stressed: “Always remember: Before moving any object, try to get close to it first. First use a folding ladder or ladder stool to help you approach a large box high up, hold it steady, and then take it down.”