Tiffany Fite
AuthorMentor
20 Sep
Tips to prevent back pain is beginning now.
2
21 Replies
Reply
Tiffany Fite
AuthorMentor
20 Sep
80% of our population will experience back pain at some point in their lives. It is one of the most common reasons why people visit the doctor. Although pain severity and tolerance varies from person to person, back pain substantially affects quality of life.
2
Reply
🦊
Fox
20 Sep
Two members of my family have really bad backs
2
Reply
Tiffany Fite
AuthorMentor
20 Sep
There are many causes of back pain, some more controllable than others. Today I will discuss some self help tips to reduce and sometimes prevent back pain.
2
Reply
Tiffany Fite
AuthorMentor
20 Sep
Tip #1 - exercise can help to reduce inflammation and tension in the back muscles. That doesn't mean you should go run a marathon. Moderate exercise that incorporates cardiovascular strength and flexibility exercises to create a balanced workout. Start slow and gradually increase. Pay attention to how you feel and modify as needed.
2
Reply
Tiffany Fite
AuthorMentor
20 Sep
Tip #2 - maintain a healthy weight. Carrying additional weight in the midsection can put additional strain on the back muscles.
2
Reply
Tiffany Fite
AuthorMentor
20 Sep
Tip #3 - quit smoking - smoking can restrict blood flow to spinal discs increasing the risk of back pain
2
Reply
Tiffany Fite
AuthorMentor
20 Sep
Tip #4 - pay attention to your posture when carrying bags. When it comes to purses and briefcases, have the strap cross your body to distribute the weight evenly. When carrying bags choose two lighter bags over one heavy one so that you can distribute the weight equally in both arms.
2
Reply
🦊
Fox
20 Sep
I always do this - glad to know it helps!
3
Reply
Tiffany Fite
AuthorMentor
20 Sep
Tip #5 - learn how to effectively use the bracing and hollowing techniques. Bracing is when you stiffen the midsection, tightening all of the muscles that support the spine and pelvis. Hollowing is pulling the belly button in towards the spine. In both of these techniques core muscles are contracted, and when practicing this on a regular basis studies have indicated these techniques can help to reduce and prevent back pain.
2
Reply
Tiffany Fite
AuthorMentor
20 Sep
Tip #6 - be mindful of your lifting technique. Bend at the hips and knees versus the spine/waist. Remember bracing and hollowing when lifting and/or carrying objects
2
Reply
Tiffany Fite
AuthorMentor
20 Sep
Tip #7 - Don't wear high heels on a regular basis. They shift center of gravity which can contribute to low back pain.
2
Reply
Tiffany Fite
AuthorMentor
20 Sep
Tip #8 - be mindful about your sleeping position. Think about keeping your spine in alignment. Use pillows to keep your knees and hips aligned if you sleep on your side, or place them underneath of your knees if you sleep on your back. Carefully place pillows under your head so that your cervical spine also stays in alignment.
2
Reply
Tiffany Fite
AuthorMentor
20 Sep
Tip #9 - posture is key in preventing back pain. Stand tall, ears over shoulders shoulders over hips, feet aligned underneath of your hips with your toes in front of your heels.
2
Reply
Tiffany Fite
AuthorMentor
20 Sep
Tip #10 - manage your stress. Stress can create tense muscles ultimately causing back and neck pain.
2
Reply
Tiffany Fite
AuthorMentor
20 Sep
Thank you for joining me today! Have a great week!
2
Reply
Want to see more replies?
Wisdo is a mentoring community that cares. Sign in to connect to peers and mentors who will urge you on!