Make sure if you're sitting for a long time, to take breaks and stretch.
In my last posts, we looked at ways to make your desk, your kitchen, and your closets more back friendly. Those are the areas most likely to cause you problems, because you’re there every day.
Today, I thought I would share some simple thoughts on making your life more back friendly.
Here are some of the most common anatomic bombs, and what you can do about them:
1) YOUR PHONE. Spend a couple of dollars on a headset for your phone. Cradling your phone between your ear and your shoulder is a prescription for neck pain.
2) YOUR BRIEFCASE or HANDBAG. Dump the entire contents of your briefcase or bag onto a table, and only replace those things you really need. It is amazing how much extra clutter we all accumulate every week.
3) DON'T SIT TOO LONG. If you will be spending a lot of time in front of the computer, watching TV, or taking a long drive, schedule a few minutes to get up and stretch at regular intervals.
4) BODY WEIGHT. Try to maintain an optimal body weight. There are loads of Body Mass Index calculators on line to help you determine your best range.
5) INCORRECT LIFTING TECHNIQUE. Whether carrying groceries or working out in the gym, be sure to use lifting technique appropriate for the activity.
6) NOT ENOUGH CARDIOVASCULAR EXERCISE. Getting regular cardiovascular exercise will help you maintain your weight (see #4). Cardio lubricates your joints, and will also help you to achieve good muscle tone promoting spinal stability.
7) POOR SLEEP. Sleep is your body's opportunity to recover from the activities of the day. Keep your bedroom dark and quiet. Try to sleep on a supportive mattress, and as best as you are able, try to go to bed and wake up in a routine with regular hours.
HOUSEHOLD CHORES. Break your home down into small, manageable chunks. If you live in a home with more than one floor, keep a set of cleaning supplies on each floor- you are more likely to do the smaller tasks if you don’t have to run up and down the stairs to get your cleaning supplies.
9) STRESS. Be sure to take a few moments every day to take some deep cleansing breaths, and some time to do some activity which helps you to unwind. You can exercise, read- it doesn’t matter what, as long as it helps you relax.
The cumulative effects of all of these seemingly small modifications can reap huge rewards. Be well!
Andrew Kirschner, D.O., is a board-certified physician with a private practice in Bala Cynwyd, Pennsylvania, and a consultancy in Miami, Florida. He specializes in treating individuals and couples with musculoskeletal and back pain. To learn more about his practice, please visit BackTogether.org.
