9 Things To Take Pressure Off Your Back
Our spine bear a tremendous amount of load day-in, day-out. Here are 9 simply quick things that you can do to lighten the load.
Why They Work
While standing to perform ordinary tasks like ironing or folding laundry, keep one foot on a small stepstool, shifting between feet occasionally
To reduce the excessive lordorsis (inward curvature of a portion of the spine) that some people may have especially in standing. Particularly those with weak abdominals. The foot on stool will take the pelvis into posterior pelvic tilt, hence reducing the lordosis
Don’t sit or stand in the same position for too long. Stretch, move about or take a short walk when you can.
Allows the different postural muscles to have a little rest.
The spine is made of many vertebrae stacked on top of each other, allowing each segment to move. Therefore, our spine is built for movement and not to be in one position for a prolonged period of time
When bending from the waist, always use your hands to support yourself.
Reduces torque on the lower back.
Because vacuuming can take a toll on your back, tackle rooms in chunks, spending no more than 5 to 10 minutes at a time doing this task.
Offers the back a chance to rest after a period of sustained bending. Muscles can get strained and fatigue, thus compromising the support to the lumbar spine
Choose an office chair that offers good back support (preferably with an adjustable backrest, lumbar support, armrests, and wheels) and set up your workspace so you don’t have to do a lot of twisting.
Allows the spine to stay in an optimal position as you work, without having the back muscles constantly supporting you.
It also facilitates the neck to be aligned properly
Try not to overload briefcases or backpacks (see “Lighten your load”).
Reduces loading of the back muscles and disc pressure. As the muscles fatigue, our bodies will adopt a rounded upper back posture to compensate, resulting in poor posture and associated injuries
Make frequent stops when driving long distances.
Prevents fatigue mentally and physically to allow some mobility in the spine and stretch out muscles that are placed in the shortened position as we drive
While driving, sit back in your seat, and if your seat does not provide sufficient support, place a rolled blanket or some towels behind your lower back. Try to shift your weight occasionally. If you have cruise control, use it when you can. Also consider using a foam seat cushion to absorb some of the vibration.
Allows the back to be in a proper posture.
Weight shifting offers pressure reliefand cruise control allows the foot to rest and not sustained effort on the accelerator
Vibrations can cause injury to the back
Sleep on your side if you can, and curl your body up a bit, and if possible, with one knee bent and the other straightened. Also, choose a pillow that keeps your head level with your spine; your pillow shouldn’t prop your head up too high or let it droop. Choose a mattress that’s firm enough to support your spine (so that it doesn’t sag into the bed) and that follows your body’s contours.
The spine will be well supported when it is in the neutral position
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