Healthy Tips

• For Avoiding Pain and Injuries:

  • Set realistic weight-loss goals. Being within the ideal weight range for your height and frame will minimize stress on your back.
  • Regular exercise (especially aerobic training and/or specific stretching exercises) can help strengthen your back muscles and increase your flexibility.
  • Pay attention to your posture and avoid slouching or straining when standing for long periods of time. Also, change your position frequently.
  • Find chairs and positions that support your back when sitting down.
  • When lifting heavy objects keep the object close to you and lift with your legs.
  • Ask for help when lifting heavy loads.
  • Try adjusting your work environment if you can reduce the need for repetitious bending and/or physical labor.
  • Use a headset when spending time on the phone to avoid cradling the phone between your shoulder and ear which adds stress to your back.
  • Invest in shoes with little/no heels and non-slip or rubber soles to relieve back stress as well as to avoid trips and falls.
  • Try and eliminate as many potential stressors in your life as possible – This may include taking a lighter work load, performing deep-breathing exercises, taking a walk, or taking time to talk to a friend, etc.
  • Get adequate rest.

  For Relief of (lower) back pain:

  • Contact your doctor/chiropractor immediately for back pain caused by physical injuries and/or you experience extreme pain affecting your ability to move around, etc.
  • Lie down with your back on the floor, place pillows underneath your knees and either bend your knees or lay your feet on a chair. This is the best (temporary) position to relieve back pain.
  • Take a walk frequently – even every few minutes or hours for a couple of days.
  • Carve out time to rest your back (1 – 2 days).
  • Place a heating pad on the area of your back where you feel painful muscle spasms for 20 – 30 minutes at a time. This will help release tension and relax the muscle spasms.
  • Try using ice packs for severe pain.
  • Massages can also provide relief.
  • Begin a moderate exercise routine. An inactive lifestyle contributes to stress build-up and back pain.
  • Incorporate vitamins and minerals into your diet including glucosamine, calcium and magnesium to promote muscle health.

Resources

• http://familydoctor.org/117.xml
• http://www.mayoclinic.com/health/back-pain/HQ00955
• http://www.apta.org/AM/Template.cfm?Section=Home&TEMPLATE=/CM/HTMLDisplay.cfm&CONTENTID=20406

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