HOW TO TAKE CARE OF YOUR BACK
You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti- inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. Back Pain Prevention A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. 1. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your
spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. 2. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. 3. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements.
Sources http://www.apta.org/
https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
E X E R C I S E E S S E N T I A L S
T RY T H I S E X E RC I S E F OR BACK PA I N R E L I E F
SUPPORT E D BR I DG E
Exercisescopyrightof
Lieonyourbackwithkneesbentandfeethipdistance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and lift the hips, placeablockunderthesacrum.Keepthechestopen. Hold for 30 seconds and repeat 10 times.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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