Tips & Guidelines For A Healthy & Pain Free Back

The National Institutes of Health provides guidelines for maintaining a healthier back and avoiding back pain or sciatica. Following these and a few other tips will greatly increase your chances of preventing further back injury and pain while strengthening your back muscles.

When Standing:

• Keep your weight balanced on your feet. Your lower back supports weight most easily when curvature is reduced.
• Don’t slouch when standing or sitting. Keep your hands lightly clasped behind your lower back. This improves posture for your neck, shoulders and upper back, and reduces muscle tension.
• Wear comfortable, low-heeled shoes.

When Sitting:

• Make sure your work surface is at a comfortable height for you.
• Sit in a chair with good lumbar support and proper position/height for the task to stop lower back pain . (Use a pillow, rolled towel, or lumbar cushion if needed.)
• Switch sitting positions often and periodically take a short walk or light stretch to relieve tension and restore blood circulation.
• If you must sit for a long period of time, rest your feet on a low stool or a stack of books.

When lifting:

• Don’t try to lift objects too heavy for you!
• Pull in your stomach muscles, keep your head down and in line with your straight back, and lift with your legs.
• Keep the object close to your body to avoid atraining your upper or lower back.
• Do not twist when lifting.
• Do not carry an object in one hand if it causes you to lean to one side. (Use both hands, or carry an additional item to balance the load.)

Back Exercise:

• To avoid back pain, always warm-up and stretch before exercise or other strenuous activity.
• Following a prolonged period of inactivity, begin a program of regular low-impact exercises. (Ask a physician or orthopedist for recommended exercises appropriate for your age and requirements.)
• Speed walking, swimming, or stationary bike riding for 30 minutes a day can increase muscle strength and flexibility and reduce the occurrence of lower back pain.
• oga or Tai Chi can help stretch and strengthen the muscles supporting your back, and improve posture.

Everyday habits:

• Maintain proper nutrition and diet to reduce and prevent excessive weight (especially around the waist area).
• If you smoke, quit. Smoking reduces blood flow to the lower spine and causes spinal disks to degenerate. 
   
   

Magnetic Advantage

Your source for magnetic therapy news,research, and natural pain relief  www.magneticadvantage.com
Magnetic therapy products for sleep disorders, chronic pain management, natural healing, arthritis, and inflammation relief.
Without side effects.