Navigation Links
Tips to Ease an Aching Back
Date:12/25/2008

Holidays or any day, bad mechanics can lead to pain and stiffness

THURSDAY, Dec. 25 (HealthDay News) -- The holidays can be a real pain in the back.

To ease the backaches that may have come from such seasonal duties as lugging heavy luggage, toting bags of gifts and stretching and straining to put up holiday decorations -- and that can return any time of the year -- the National Athletic Trainers' Association offers a 10-step guide:

  • Zero in on the causes. Do you have poor posture or weak, loose muscle tone? Use poor mechanics when lifting heavy items or just tend to lift too much at once? Learning good technique and strengthening your back can help. Use carts or lighten your load when lifting heavy items.
  • Get moving. Poor posture and muscle stiffness make it harder to move, which can lead to injury or pain. Add daily stretches or activities that increase flexibility and get the body moving in different directions -- yoga, tai chi, swimming or pilates, for example.
  • Increase strength. Building overall muscle helps balance and flexibility, which in turn reduces stress on the back. Focus on the core muscles of the stomach, back, hips and pelvis, but work out the legs and shoulders to help with squatting, lifting and carrying.
  • Add aerobic exercise. Walking, swimming and running for at least 20 minutes three times a week adds to muscular endurance and cardiovascular fitness while improving blood flow to the spine and decreasing stress.
  • Pay attention to posture. Avoid sitting or driving for long periods of time. Get up, move around and stretch every 15 to 30 minutes. When seated, keep your hips and knees at right angles to one another and use a chair with adequate lumbar (lower back) support.
  • Stand straight. Keep your head up, shoulders straight, chest forward and stomach tight. Avoid standing in the same position for too long, though.
  • Use proper lifting mechanics. When lifting objects from a position below the waist, start with a wide stance, bending slightly at the hips and knees. Tighten your stomach as you lift and keep your back straight; do not arch or bend. Carry heavy objects close to your body and avoid carrying objects on only one side of your body.
  • Get a good night's sleep. Pick a firm mattress and box spring that does not sag. Try to sleep in a position that maintains the natural curve of your back.
  • Warm-up. Before you exercise, engage in a low-impact activity to increase muscle temperature and mobility. This decreases your chance of injury.
  • Adopt a healthy lifestyle. Obesity and smoking increase the incidence of back pain. Improving your health will decrease the chance of back pain and improve your quality of life.

More information

The U.S. National Institute of Neurological Disorders and Stroke has more about back pain.



-- Kevin McKeever



SOURCE: National Athletic Trainers' Association, news release, December 2008


'/>"/>
Copyright©2008 ScoutNews,LLC.
All rights reserved

Related medicine news :

1. Free will takes flight: how our brains respond to an approaching menace
2. The Pharma & Life Sciences Best Practice Database: an Industry Resource for Successful Techniques and Performance Benchmarks for Reaching the Top
3. Tips for Parents: Teaching Children to Resolve Conflicts
4. Advanced technologies aim to transform the coaching of top athletes
5. Vatican Affirms Church Teaching on Nutrition and Hydration for Individuals In Vegetative State
6. Leeza Gibbons Leads New Coaching Program to Boost the Nations Heart Health
7. Man Walking to California for Son Approaching Finish Line
8. 10th Anniversary of Revolutionary Teaching Approach that Offers the Severely Disabled the Gift of Self-Expression - Through Painting
9. LiveHealthier Announces Its Health and Wellness Coaching Solution for Employer Groups is Now Compatible With Microsoft HealthVault
10. Drug-Resistant Staph Infections Reaching Epidemic Levels in Some Parts of U.S.
11. Motivational coaching climate outscores winning for young athletes
Post Your Comments:
*Name:
*Comment:
*Email:
(Date:2/5/2016)... Chicago, Illinois (PRWEB) , ... February 05, 2016 ... ... advisors and independent PROSHRED franchises from across the country gathered at the La ... to recognize top performers. PROSHRED Chicago was named the year’s most outstanding ...
(Date:2/5/2016)... ... 2016 , ... Pivot Point Consulting, a leading national Healthcare ... Services for HIT Implementation Support & Staffing report with an outstanding score of ... healthcare executives, managers and clinicians representing over 4,500 hospitals and 2,500 clinics. , ...
(Date:2/5/2016)... ... ... Colorize is a web theme package created exclusively for Final ... dynamic moving camera. Colorize is perfect for personal and web related videos and its ... to 5 focus points per scene, stage floor scene presets that are great for ...
(Date:2/5/2016)... Russia (PRWEB) , ... February 05, 2016 , ... Calls ... has a completely new user interface design and the developer has fixed known bugs ... those they want to on their phone while not consuming any of their device’s ...
(Date:2/4/2016)... , ... February 04, 2016 , ... ... "It's All About YOU Re-Treat" on February 19-21, 2016, in Southern California . ... Rancho Palos Verdes, California. These 30 professional speakers, including Clinical Psychologist and Hypnotherapist ...
Breaking Medicine News(10 mins):
(Date:2/4/2016)... Feb. 4, 2016   Bernstein Liebhard LLP today ... the United States District Court for the District of ... "Class") consisting of all persons or entities who purchased common ... INSY ) from March 3, 2015 through January 25, ... of its officers with violations of the Securities Exchange Act ...
(Date:2/4/2016)... 2016 Wegener Polyangiitis - Pipeline Review, ... ,Wegener Polyangiitis - Pipeline Review, H2 2015, provides ... This report provides comprehensive information on the ... analysis at various stages, therapeutics assessment by drug ... (RoA) and molecule type, along with latest updates, ...
(Date:2/4/2016)... , Feb. 4, 2016 Summary Breast ... cancer and the most common cancer in women worldwide, ... disease exceedingly prevalent. The number of women diagnosed with ... but the number of deaths has declined due to ... treatment has been revolutionized in the past four decades, ...
Breaking Medicine Technology: