| The
best way to fight the pain, emotional stress, and missed work
that may accompany a spinal problem is to prevent it from
happening in the first place. The following tips will help
you identify and eliminate "spinal stressors" and
incorporate spinal health into your daily routine.
At
the office
• Make sure your chair fits correctly. There should be
2 inches between the front edge of the seat and the back of
your legs. Sit with your feet flat on the floor, with your
knees at a 90-degree angle. If you can't sit that way, use
an angled or elevated foot rest.
• Take periodic stretch breaks. Clench your hands in
a fist and move your hands like this: 10 circles in, then
10 circles out. Put your hands in a praying position and squeeze
together for 10 seconds and then "pray" with the
backs of your hands together, fingers pointed downward for
10 seconds. Spread your fingers apart and then bring them
together one by one.
•
Hold the telephone with your hand or use the speaker phone.
Don't cradle the phone between your ear and shoulder. This
can lock up the spinal joints in the neck and upper back,
and eventually cause pain.
Playing Sports
• Warm up slowly before a game. Do calisthenics, flexibility
exercises, or light running to increase your heart rate.
•
When sweat beads form, your body is at the proper temperature
to stretch the tendons and muscles.
At
Home
• When you wash the dishes, open the cabinet beneath
the sink, bend one knee, and put your foot on the shelf under
the sink. Lean against the counter so some of your weight
is supported in front.
•
When resting or watching TV, don't use the sofa arm as a pillow.
The angle is much too sharp for the neck.
• Don't bend from the waist when you lift a child. Squat
with your back straight. Keep the child close to you and use
your legs and arms to lift.
In
the Yard
• If you shovel snow, push the snow straight-ahead. Don't
try to throw it and walk it to the snowbank. Avoid twisting
and turning motions. Bend your knees to lift when shoveling.
Let your legs and arms do the work, not your back. Take frequent
rest breaks to take the strain off your muscles. Try to stand
as erect as possible.
• When raking leaves, use a scissors stance: right foot
forward and left foot back for a few minutes; then reverse,
putting your left foot forward and your right foot back. Bend
at the knees, not the waist, as you pick up leaves or grass
from the grass catcher. Make piles small to decrease the possibility
of back strain. For mowing, use your weight to push the mower.
Whenever possible, use ergonomically correct tools for the
job.
•
If the pain persists, consider spinal manipulation. The goal
of a chiropractor is to manipulate the spine and help sJohnHsiehulate
your body's natural healing process. |
