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Backlash: 5 Ways to Stick it to Back Pain :
Aug 06, 2007
Back pain is epidemic. 80% of the population will at some point in their lives experience a bout of low back pain. In fact it is the most common cause of work-related disability and the second-most common cause of physician visits behind cold/flu. It costs the economy billions and places an incalculable toll on the livelihood of millions. Here are 5 ways you can help alleviate and/or prevent lower back pain from interfering with your life... 1.If you’re hurting - get help!
This one may seem painfully obvious (if you’ll pardon the pun), but many people put off seeing a professional for various reasons – one being that back pain often subsides on its own. A good Physiotherapist can help diagnose, treat and set an appropriate course of action for you. 2. Keep Moving
Sitting is to back health what deep-fried Twinkies are to heart health. You may be like a large segment of the population that sits a great deal. Be sure to get up and walk around at least every 45 minutes. Having good ergonomics is also important. 3.Be Neutral
“Neutral” as it relates to the lower back means keeping a gentle inward curve of your lower spine. This helps displace load evenly down your spine. To determine neutral spine while standing – picture your pelvis as being a bucket full of water. You don’t want the water to spill out of the front or the back. The band of your pants should point straight ahead. Stay neutral throughout the day and during exercise 4.Brace Yourself
Abdominal bracing as described by back guru Stuart McGill entails firing up all layers of abdominal muscles in one harmonious contraction. This is achieved by trying to contract both the deep and surface level abdominal and lower back muscles without drawing the belly button in or out. (Try it now!) Engage these muscles during all lifting-type activities. 5.Avoid Compromising Movements
Bending with a rounded back will place stress on your discs. Add a twisting movement and your have a recipe for potential disaster. Avoid extremes of arching, rounding and twisting. Awareness is paramount - now get off the computer and move around!
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