Stand up straight! Hold your stomach in! Shoulders back! Here?walk around the house with this book on your head!
You are lucky if your mom harped on you to stand and sit erect. Good posture, when learned as a child, becomes a habit for life.? But it is a tough habit to learn as you get older.? And bad posture is even harder to unlearn.
Bad posture is one of the first indicators of back pain.? Therefore, good posture is important to avoiding low back pain problems.? How you stand, sit, and lift has an increasing effect on your spine health as you age.
Are you sitting up a little straighter while you read this? When you sit, keep your back in a normal, slightly arched position. Ideally, your chair will support your lower back.? Keep your head and shoulders erect ? picture an imaginary straight line from the top of your head through to your hips.? Your working surface should be at a height where you don?t have to lean forward.? Once an hour, if possible, stand and stretch ? placing your hands on your lower back and gently arching backwards.
One thing you can do is to be aware of holding in your stomach.? If you are holding in those muscles, you are naturally erect.? It is a habit worth achieving.? If you are on your feet or sitting for a long time, concentrate on holding in your stomach muscles to relieve your back.
The most common back pain injuries relate to lumbar pelvic discomfort and sacroiliac (SI joint) problems.? Our age, activity levels, hobbies, and work practices affect our bodies resilience or propensity to these injuries. Research suggests that common walking patterns can be somewhat responsible for lower back pain.? For instance, people with SI joint pan seem to walk using their hip flexors contracting first, pulling their legs forward rather than pushing them with their glutes.? Walking this way puts pressure on the hip joint and its ligaments.
Let?s test it: Stand up and pretend your pelvis is a bucket and you are pouring water out the front.? You should be sticking your butt out behind you with an arched lower back.? Now try walking ?notice you have to use the front of your hips to move your legs?? It?s bad biomechanics ? tough on your SI joint ligaments, hips joints, lower back, and you aren?t as stable.
Now try keeping the bucket full, without spilling any, by standing upright and making sure your glutes contract first and push you along.? A person with low back disc trouble should get relief.??
Pain is an indicator of poor posture.? It can be an indicator of other structural problems, too, and you should see your doctor or chiropractor for help.? But keep helping yourself to have the healthiest back possible by paying attention to what your mama told you.? And pass that good advice on!
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