Two easy ways to decrease back/neck pain at work are to improve your posture and to change positions more often. So for those of you who sit at work most of the day, here are some legitimate excuses for getting away from your desk at least once every hour.
1. To go to the bathroom.
2. To get your morning coffee.
3. To refill your water bottle.
4. To get some fresh air.
5. To stand up and stretch (stand up and lean backwards at least 1-2 times).
6. To ask a coworker a question (instead of an email).
7. To walk around the building (it may be better not to do this every hour if you want to keep your job).
8. To rally up your lunch crew.
9. To simply rest your brain and eyes for a moment.
10. To talk on your cell phone briefly or to send a text (pending work regulations, of course).
If you have to sit most of the day at work, be sure to use low back support in your chair. If your work chair is not ergonomic, take the initiative to find or request a new one. Your back will thank you.
Showing posts with label how to stretch my back. Show all posts
Showing posts with label how to stretch my back. Show all posts
Wednesday, November 30, 2011
Saturday, November 19, 2011
Low Back Pain Prevention 101
Low back pain prevention is actually quite simple and comes down to 2 main rules.
1. Don't bend your back.
2. Don't twist your back.
If you can keep these 2 rules during your daily functioning, you will not injure your low back. Low back injuries typically occur in one of these two positions. For example, bending forward to unload the dishwasher or twisting to put laundry from the washer into the dryer. The more weight you are holding when you do one of these things, the higher risk for low back injury. Obviously in your daily life you need the mobility to be able to do some bending and twisting, but if bending or twisting must be done, do it the right way. If not, you may be getting P.T. soon.
So how do you bend without hurting your back? First, you have heard the old saying: "bend with your legs, not with your back." Squat instead of bending forward. Use your legs to their advantage. They were made to do the work of lifting. Your back was not made for that. Stick out your bottom in order to keep your back straighter when squatting (such as when you brush your teeth). Keep your vertebrae in the same position as when you are sitting upright or standing tall. That is the only stable back position.
How do you twist without hurting your back? Avoid twisting by turning your whole body instead of twisting your back. Take more steps with your legs so that your back stays straight. If you must twist, do so very slowly and without holding much weight. Take your time when doing housework or yardwork tasks in order to do them without twisting. Shift weight from one leg to the other while doing things like sweeping or raking. Be cautious with vaccuuming, laundry and outdoor power tools; check your back position as you do these tasks.
Lastly, especially avoid forward bending and twisting together!!! That is a recipe for a low back disaster.
Have you hurt yourself doing housework or yardwork the wrong way? Please share your story.
1. Don't bend your back.
2. Don't twist your back.
If you can keep these 2 rules during your daily functioning, you will not injure your low back. Low back injuries typically occur in one of these two positions. For example, bending forward to unload the dishwasher or twisting to put laundry from the washer into the dryer. The more weight you are holding when you do one of these things, the higher risk for low back injury. Obviously in your daily life you need the mobility to be able to do some bending and twisting, but if bending or twisting must be done, do it the right way. If not, you may be getting P.T. soon.
So how do you bend without hurting your back? First, you have heard the old saying: "bend with your legs, not with your back." Squat instead of bending forward. Use your legs to their advantage. They were made to do the work of lifting. Your back was not made for that. Stick out your bottom in order to keep your back straighter when squatting (such as when you brush your teeth). Keep your vertebrae in the same position as when you are sitting upright or standing tall. That is the only stable back position.
How do you twist without hurting your back? Avoid twisting by turning your whole body instead of twisting your back. Take more steps with your legs so that your back stays straight. If you must twist, do so very slowly and without holding much weight. Take your time when doing housework or yardwork tasks in order to do them without twisting. Shift weight from one leg to the other while doing things like sweeping or raking. Be cautious with vaccuuming, laundry and outdoor power tools; check your back position as you do these tasks.
Lastly, especially avoid forward bending and twisting together!!! That is a recipe for a low back disaster.
Have you hurt yourself doing housework or yardwork the wrong way? Please share your story.
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