Have you had enough of your back pains? Here are some smart and easy tips to help you put an end to your pain!
1. Have a Proper Position In Bed
What you should do: when you want to sleep, lay down on your back or on one side, in the fetus position. This positions respect the natural curve of your spine. Beware, choosing a good mattress and comfortable pillow is extremely important. Choose ferm mattresses and dense flat pillows that will maintain the head on its normal axis.
What you shouldn’t do: don’t ever sleep on your belly. This position affects the kidneys and provokes a wrong rotation of the neck and spine.
2. Fix The Driver’s Chair
What you should do: it’s a must to always have a good position when you’re traveling. Fix your chair in such to a certain distance from the wheel. Your arms should be natural and your elbows naturally bent. Your back should be straight. Arrange your rear-view mirror so that you would not feel forced to move.
What you shouldn’t do: never lean your head on the headrest to avoid cervical pains. These accessories are useful only in case of accident.
3. Beware of The Computer!
What you should do: when you’re in front of the computer, be careful and maintain your back straight. Choose an adjustable chair and rise it so that you could maintain your feet at a 90 degree angle and your head in front of the monitor.
What you should not do: don’t stay in the same position more than 45 minutes. Take a break and stretch.
4. Take Care of Your Back, Even When You Are Standing
What you should do: when you’re vacuuming or when you’re doing housework, maintain your body as close as possible to your working field. Put one leg in front of the other so that the effort could spread on the lower extremities for a more relaxed back.
What you shouldn’t do: do not stay straight as a candle.
5. How To Bent Without Suffering
What you should do: put one leg and one hand on the floor and keep your back straight. If the activity lasts too long, find a place and sit comfortably.
What you shouldn’t do: don’t bent forward.
6. When You’re Moving
What you should do: bent the knees and keep your body straight, in order to lift heavy objects. Keep the object closer to your body so that you can avoid the balance and the vibrations in the spine. Share the weight as much as possible and lift a smaller weight. When you’re carrying bags, take one for each hand.
What you shouldn’t do: do not bent.
7. Tonify Your Abs
What you should do: tonify your abs and your back won’t hurt anymore! Abdominal breathing is a good exercise to develop abdominal muscles.
What you shouldn’t do: do not exaggerate.
8. Good Physical Exercises
What you should do: you can practice any sport if you don’t make wrong movements with the back. Swimming, cycling and walking are the best. Violent sports (rugby), wrestling (judo, karate) and extension (basketball, volleyball, and tennis) can also be practiced only if you are warming up before playing.
What you shouldn’t do: don’t push it.
9. Other Tricks
What you should do: when you’re giving a sweep, make sure that the broomstick is long enough and that you’re not bending. Don’t make jobs at high altitude (changing the light bulbs).
What you shouldn’t do: never keep your head bent to your shoulder. If your hands are busy, stop and keep the phone in your hand.