Prevention is the Key
The
best way to fight the pain, emotional stress, and missed
work that may accompany a spinal problem is to prevent it
from happening in the first place. The following tips will
help you identify and eliminate "spinal stressors"
and incorporate spinal health into your daily routine.
At
the office
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| Make
sure your chair fits correctly. There should be 2 inches
between the front edge of the seat and the back of your
legs. Sit with your feet flat on the floor, with your
knees at a 90-degree angle. If you can't sit that way,
use an angled or elevated footrest.
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| Take
periodic stretch breaks. Clench your hands in a fist
and move your hands like this: 10 circles in, then 10
circles out. Put your hands in a praying position and
squeeze together for 10 seconds and then "pray"
with the backs of your hands together, fingers pointed
downward for 10 seconds. Spread your fingers apart and
then bring them together one by one.
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| Hold
the telephone with your hand or use the speakerphone.
Don't cradle the phone between your ear and shoulder.
This can lock up the spinal joints in the neck and upper
back, and eventually cause pain.
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Playing
Sports
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| Warm
up slowly before a game. Do calisthenics, flexibility
exercises, or light running to increase your heart rate
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| When
sweat beads form, your body is at the proper temperature
to stretch the tendons and muscles.
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At
Home
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| When
you wash the dishes, open the cabinet beneath the sink,
bend one knee, and put your foot on the shelf under
the sink. Lean against the counter so some of your weight
is supported in front.
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| When
resting or watching TV, don't use the sofa arm as a
pillow. The angle is much too sharp for the neck.
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| Don't
bend from the waist when you lift a child. Squat with
your back straight. Keep the child close to you and
use your legs and arms to lift.
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In
the Yard
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| If
you shovel snow, push the snow straight-ahead. Don't
try to throw it and walk it to the snow bank. Avoid
twisting and turning motions. Bend your knees to lift
when shoveling. Let your legs and arms do the work,
not your back. Take frequent rest breaks to take the
strain off your muscles. Try to stand as erect as possible.
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| When
raking leaves, use a scissors stance: right foot forward
and left foot back for a few minutes; then reverse,
putting your left foot forward and your right foot back.
Bend at the knees, not the waist, as you pick up leaves
or grass from the grass catcher. Make piles small to
decrease the possibility of back strain. For mowing,
use your weight to push the mower. Whenever possible,
use ergonomically correct tools for the job.
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| If
the pain persists, consider spinal manipulation. The
goal of a chiropractor is to manipulate the spine and
help stimulate your body's natural healing process.
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