BACK PAIN PREVENTION S I M P L E S O L U T I O N S F O R A PA I N - F R E E L I F E
A littlepreventiongoesa longway. Ifyouwant to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re first facing the object and standing as close as possible.Thensquatwhilekeepingyourspine straight. Lift with your leg muscles, as this willreduce thepressureplacedonyourspine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you
deserve a pain-free life, and your back will thank you.
up. This will keep your hips, spine, shoulders andneckaligned. Ifyou’resitting,don’tslouch. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By liftingweights,runningandswimming,youcan keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either.Getregularcheck-ups,andmakesure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You
Sources: www.apta.org•www.acatoday.org/Patients/ Health-Wellness-Information/Back-Pain-Facts-and- Statistics • www.ninds.nih.gov/Disorders/Patient- Caregiver-Education/Fact-Sheets/Low-Back-Pain- Fact-Sheet To find out more about how we can help you achieve freedom from your back pain, call us today at our nearest location (San Anselmo: 415-457-4454, Novato: 415-898-1311) or visit our website at www.sstmarin.com.
M A I N T A I N
EXERC I SE ESSENT I ALS USE THIS TECHNIQUE FOR CORE STRENGTH
Supported Bridge Lie on your back with knees bent and your feet hip distance apart. Place your feet close enough so they can be touched by the fingertips. Inhale and lift the hips, and while doing so, place a block or rolled up towel under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. For a more challenging exercise, repeat the same steps without using the block for support. When lifting your hips, squeeze your buttocks together to create the motion and raise your hips. Do not lift from your back causing the back to arch. Raise up only until the hips, spine and thighs are level. Try not to arch too high. Hold for about 5 seconds while continuing to breathe and then slowly set yourself back down.
Exercisescopyrightof
Alwaysconsultyourphysical therapistorphysicianbeforestartingexercisesyouareunsure of doing.
ARE YOU EXPERIENCING PAIN? GIVE US A CALL, TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311
Made with FlippingBook - professional solution for displaying marketing and sales documents online