OPINION: No more Aches and Pains
It has been said that the only difference between someone with a job and the unemployed is two or three pay checks. It is a fairly debatable statement but certainly not far from the truth.
The first and most important to always try to do and remember is to bend or lift with your legs and hips instead of your back. If you think about how your legs are built they are made to carry weight (well, they carry your whole body every day, don’t’ they). The muscles and bones in your legs are thick and strong where as your back is supported by your finer and delicate spine and flatter, longer muscles. Makes sense, doesn’t it, so next time you have to bend down or lift something heavy remember to rather bend those knees and tilt your hips rather than bending your back.
Building strong core muscles is one of the surest ways to protect your spine and back and comes highly recommended by Physiotherapists. There are many simple exercises you can do at home or at gym to strengthen your core muscles. Remember you need to exercise both your front (abdominal and iliopsoas) muscles, back muscles (extensors) and the side oblique’s. Some of the exercises you can try are trunk curls, pelvic tilts, leg lifts, sit ups, crunches and back extensions. If you don’t know what these are or want more exercises? There are many exercise books or online sites/tutorials available or ask a Physiotherapist or personal exercise trainer.
A good way to keep your spine aligned and reduce tension in your back area is to try sleep on a flat surface. So purchasing a good mattress or turning your old mattress regularly has good merit. Also try sit up straight in your chair especially in the office where you sit most of the day. Your back should be straight, shoulders back and your buttocks to the back of your chair to get the correct seating posture. Even if you can’t maintain this position continually throughout the day try to remind yourself regularly to correct your seating posture (good posture also aids digestion).
And lastly, try to walk and stand using the correct posture of; knees slightly bent, stomach and buttocks pulled in, back straight and shoulders back. Not only will this make you look leaner but it will help you combat the dreaded back pain.
Claire Brown is a natural remedy expert based in Northcliff.
