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Posted on 04-11-2017

Back pain can be debilitating and cause havoc in so many areas of your life, from work to activities you once enjoyed doing. Can you imagine taking time off of work for vacation instead of a day to recover and rest? How would this impact your daily life and time shared with your friends and family? Some back injuries can mean dealing with ongoing pain, but for many conditions, relief is in sight when you know what to do in order to promote and maintain a healthy spine.

Healthy Spine While Sitting

It may seem natural to slouch your shoulders forward while sitting, but this is unnatural for your back. Keep your upper back straight with the natural curve of your lower back. Sit with your hips slightly lower than your knees with your head looking forward.

Healthy Spine While Standing

Do you slouch when standing? This puts an incredible amount of strain on your back and neck. Reduce the pressure off your lower back by standing with one foot in front of the other and with your knees slightly bent. Keep your back straight and shoulders back. Avoid bending forward at your waist to prevent muscle strain.

Healthy Spine While Lifting

Lifting any weight can cause muscle strain if you are not lifting properly. Do not twist your back when lifting weight as this can lead to strained or pulled muscles. Try pushing heavy items using a cart with wheels or wait until someone can help you move an item safely. Try putting the majority of the weight on your legs instead of your upper body and back.

Healthy Spine While Sleeping

Do you wake up feeling like a truck hit you? Your muscles are tight, your back feels like a brick wall and your head is pounding. Your body is clearly communicating it’s time to find a different position to sleep in! If you normally sleep on your back and it hurts, consider that this puts around 50 pounds of pressure on your spine (www.acatoday.org). You can reduce this by putting a pillow under your knees. Try putting a pillow in between your knees while lying on your side.

There are many factors that determine why you may be experiencing back pain. Follow the tips above, but also talk to Dr. Rob so he can accurately access where you are experiencing pain and what might be causing it. He may also recommend stretches to help you strengthen muscle groups to eliminate pain.

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