H E L AT H T I P S
Ten tips to avoid back pain
T
ried and tested everything but back pain still giving you nightmares? Well, worry not, for health
expert Dr. Norman Marcus has come to your rescue. Marcus, who is the director of muscle pain research
at the New York University School of Medicine said on
"The Early Show," that people seek medical advice for
back pain most than for anything else.Also, the National
Institutes of Health revealed that four out of five Americans would suffer from disabling back pain during their
lifetime, reports CBS News.However, Marcus offered
tips to prevent back pain:
1. Your bed does matter- The physician advised tossing
and turning at night and getting rid of sagging mattress
if you have one.
2. What you do in bed matters- Reading or watching
television while lying down is best avoided as when you
lift your head to view the screen your muscles may contract causing pain in the neck.
3. Don''t just sit there- Apparently, staying in a particular position for too long stresses the postural muscles in
your body. Hence, one should frequently change positions.
4. Cross your legs- The doctor advised alternately crossing a leg if you are sitting for long hours in a particular
place, like while in a theatre, as it helps move back and
hip muscles.
5. Around the house: Regularly used household items
should be preferably kept on easily accessible shelves,
as it can help avoid bending and stretching movements.
6. Watch where you put your wallet: Marcus advised
men to completely stop sitting with wallet in the back
pocket as it can result chronic pain.
7. Just say no- Lifting heavy weights should be avoided.
Marcus added: "Ask for help, wait for help, hire help -- or
walk away."
8. When you do have to lift a heavy object, bend with
your knees and hips While lifting heavy objects it should be brought close to
the body, such that leg muscles bear maximum pressure.
9. Shoveling snow: A short walk to warm up before beginning to shovel may be a good idea. Also, a smaller
blade can help limit each load as snow is pretty heavy.
10. For women only: Women should try to lose weight
after pregnancy and strengthen key postural and abdominal muscles, as it is weakened and stretched.
Apart from all the above advice, Marcus also suggested
not putting computer keyboards on top of the desk in
office to be handy for office employees. He said: "To
avoid neck, shoulder and back muscle strain, your arms
should be positioned so that you reach down to use the
keyboard, which is the reason keyboard trays can be
found under desktops."
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