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Saturday, January 28, 2023

6 easy ways to avoid back pain

Editor’s note: Dana Santas, better known as the “Mobility Maker,” is a certified strength and conditioning specialist and mind-body coach in professional sports, and author of “Practical Solutions for Back Pain Relief.”

(CNN) — For many people, back pain can make it difficult to function in daily life. It affects the way you move, feel and think, leaving you with no choice but to take some kind of measures to reduce the pain.

But what if, instead of reacting, you took small steps every day to avoid back pain altogether?

Unfortunately, many people are unaware of the everyday tasks that contribute to back pain, or of the steps they can take to prevent it. If you suffer from back pain, read on for six simple solutions you can implement on a daily basis.

move more

Our bodies need adequate movement throughout the day to keep the joints moving and blood flowing through the muscles, thus avoiding stiffness that contributes to pain. This is especially true for the vertebrae and back muscles.

It sounds cliché, but if time permits, don’t look for the parking spot closest to the entrance; Don’t use the elevator when you have the option of going up a flight or two of the stairs. When you have to sit for long periods of time, set a timer to get up every hour and be active for a few minutes.

More minute strides have bigger health benefits over time. According to research, in addition to promoting back health, just 11 minutes of active walking a day increases life expectancy. To add more movement to your day, consider taking a daily walk. You can also try this 10-minute bodyweight workout or this 5-minute yoga routine found here.

switch sides

When we overuse our dominant side, we create muscle patterns of weakness and tension that increase the likelihood of pain and injury, especially in the back. Think about tasks you do repeatedly throughout the day that shift your weight to one side: opening doors, carrying bags, holding the leash for walking the dog, etc.

In my career as a mobility coach in professional sports, I have noticed that many of the athletes with minimal injuries were bisexual in some way: for example, NHL or MLB players who are recreationally left-handed. play golf, but who do their respective drills. Plays with the dominant right hand.

Since most people are not naturally ambidextrous, I create movement programs for athletes that address repetitive patterns on the dominant side to help restore alignment and reduce sensitivity to pain and associated injuries. and compete with them. You can apply the same approach to your daily life by switching sides when carrying things like your computer case or your bag; occasionally using the opposite hand for basic activities, such as opening doors; And don’t always sit on the same side of the couch.

correct imbalance

Just as you change sides to balance your body, you must be aware of and correct imbalances in symmetrical movements. For example, walking, running, cycling, swimming etc. Our bodies are designed to perform these activities in a balanced, alternating and reciprocal manner.

When we deviate from that symmetry by overusing or shifting our weight to one side, we can overload the back muscles on one side of our body and create spinal tension that leads to back pain. And the chances of getting injured increase.

Watch this video to learn more about how to identify and correct imbalances in your gait.

improve your posture

It may seem like you have to slouch your shoulders to avoid realizing you’re doing it, but what matters is how to correct that slump.

Don’t just roll your shoulders back to avoid slouching; Posture and breathing are closely related, so you should control your breathing by sitting up straight, taking deep, long breaths and rolling your ribs down to your ribcage to maintain posture and avoid unnecessary back pain. Should help to put in a more suitable position.

Regularly practicing the postural correction exercises in the following video will help you.

be present

According to research, psychological stress is a notable risk factor for back pain. Since most mental stress is caused by focusing on the past or future, being aware of the present moment helps reduce stress.

A few minutes of mindfulness a day can go a long way in reducing the effects of stress. Additionally, practices such as meditation, tai chi and qigong have been shown to reduce back pain.

Breathing is our deepest connection with the present moment, because it is always in the here and now. Taking “breathing breaks” throughout the day is an easy way to incorporate a mindfulness practice into your daily routine.

be active

Every day you do things to take care of yourself, like showering or brushing your teeth. If you are someone who regularly suffers from back pain, then you should also take your back health as a responsibility, planning daily activities to take care of it.

This should cover some of the tips listed above, but since back pain can have many causes, it’s important to learn more about the cause of your pain in order to determine the best course of action. For example, if your pain is sciatica, you can control it better with some of the exercises in this video.

If your back hurts at the end of the day, don’t just say it was a “bad” day. Ask yourself whether you have practiced activities that you know help you to escape the stress and tension that bothers you. Taking a proactive approach to daily living to cultivate a healthy body is the key to keeping back pain at bay.

World Nation News Desk
World Nation News Deskhttps://worldnationnews.com/
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