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Back
- stand tall. posture is one of the greatest contributors to neck and back pain. there should be a natural concave arch in your back, not a hump. don't slouch, hold your chin high. pull your head and neck in all the way, then release just a little. with practice this will become comfortable.
- when lifting: think first - get help if needed. bend your knees and straddle when you lift anything, and squat, don't bend over at the waist. before you lift, tuch your pelvis under and firm up your stomach muscles. hug the object you are lifting close to your body. lift with your leg muscles. take your time.
exercise regularly (and properly) to keep your back strong and injury free.
- exercises for your back: 1)lie on back with knees bent, feet flat on the floor and arms at your sides. grasp your right knee and gently pull it up toward your right shoulder. return to the starting position and repeat with the left leg. Alternate legs. 2) Sitting near the edge of a chair, spread legs and cross arms over chest. Be sure chair won't slip backward or tip. Tuck chin and slowly curl trunk downward. Relax. Uncurl slowly into an upright position, raising head last. Never force a stretch. Always stretch gently and stop if you have any pain. 3) Lie on stomach with hands in position as if preparing for a pushup. Slowly lift torso while keeping your hips and legs down and in contact with the floor. Raise torso, slowly increasing lower back curve until you feel a stretch, then lower yourself back to the starting position. Repeat.
- don't sleep on your tummy with your neck to one side. sleep on your back or side with a neck roll and a pillow to support the arch in your back. sleep with your legs raised slightly.
- when you sit in a chair/sofa, don't cross your legs. cross your ankles if you want instead.
- wear sensible shoes (not too high and skinny, with some ankle support). use a cushioned insole to reduce impact and promote correct alignment.
- Don't sleep in a water-bed. They provide little back support and your muscles must work all night, fighting to give
some support to your spine.
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