Back Pain Tips
Read these 16 Back Pain Tips tips to make your life smarter, better, faster and wiser. Each tip is approved by our Editors and created by expert writers so great we call them Gurus. LifeTips is the place to go when you need to know about Backpain tips and hundreds of other topics.
Regular exercises
Did you know that regular exercise could slow the aging processes in your muscles? But not only that, it makes your body (and back!) flexible and injury-free.
According to a study from the University of Buffalo endurance training in rats made their muscles more resistant to injury than muscles in sedentary rats.
Stretching
The best time for stretching is when your muscles are warm and elongated.
The part of body that you want to strech move slowly and gradually into each position. Hold it for several seconds before relaxing again. Repeat each stretch six to eight times. Never stretch a muscle to the point of pain. It indicates that you are stretching too hard.
Music and walking
If you want to walk for a longer time, pace music may help you.
Make or buy a tape you like with a slower pace at the beginning and end, and a 15-20 faster paced minutes in the middle.
Short workouts
You want to be in shape but don't have enough time during day.
Recent studies have shown that three 10 minute sessions are as effective for maintaining basic fitness as one 30 minute workout.
Healthy walking
Try walking twice a day for 15 minutes.
Watch your posture while you walking. Leaning back is by far the most common problem and about nine out of ten people have it. When you lean back, you shift yours center of gravity from in front of the main support (hips, legs and feet) to behind the main support. Start preventing the pain by bringing your center of gravity forward. You can do that by tightening belly muscles while you walking.
High-risk movements
Try to avoid high-risk movements like twisting, quick stops and starts, and blows.
To prevent back and neck sprains and strains use conditioning, stretching, and strengthening exercises in yours training program.
'Bad' sports
Which sports could your back condition make worse?
It is important not to practice sports that twist or wrench your body, such as tennis or golf, or any other sport that has given you problems.
Beginning
Don't decide to get back in shape in one weekend. Automatically you are putting your body in great risk of many sometimes just annoying problems but sometimes-significant injuries (not just in your back).
So, take advice and work your body out. Take slow steps through couple of weeks rather then one major in just one weekend, which can ruin your (maybe) not so good prepared body. And remember whether you're aiming to become a regular player or just want to dabble in a sport or two, it's important to try to be in shape for your sport and not just play your sport to get in shape.
Back injury
In the first 24-48 hours, the best treatment for a musculoskeletal injury of back is the 90/90 position. Lay down with your hips and knees bent at 90 degree angles. You can put an ice pack under lumbar spine for 10 minutes at a time to minimize inflammation.
Running shoes
Old shoes could be a cause for back problem!
Research indicates that all running shoes lose about 30% of their shock absorbency after the first 500 miles of use, depends on type, brand or price. Protect your feet, knees and back by replacing older shoes.
Walking
Walking is good sport for your back.
It is practical, easy on your joints and easy to fit into your everyday routine.
Try a walking program that had you walking up to 1 hour a day, 3 to 4 times a week and then strength training for 30 to 40 minutes twice a week.
To avoid back pain or injury it is important to wear good quality shoes.
| Guru Spotlight |
| Lynne Christen |
