Here are some tips:
1.
Posture
when sitting, walking and standing, keep you shoulders relaxed and your head
level. To achieve a straight back, hold your hair and imagine you're pulling
yourself upwards.
Standing with your knees slightly bent will improve your posture and help
prevent back pain.
2.
Sitting
Don't stay seated for too long.
Every 30 minutes, stand up, stretch and walk around.
3.
Lifting
Take care when lifting - it's the cause of many back injuries. Hold the load
close to your body, feet shoulders-width apart. Bend your knees, not your back,
and lift with 'leg power'. Don't left heavy loads higher than your waist. Avoid
twisting - turn by moving your feet, not your back.
4.
Mattress and pillow
your pillow
should support your head and neck and keep your spine aligned.
Invest in a supportive mattress, it should be firm enough to support your
natural shape. If your mattress is too firm consider a mattress
overlay.
Don't sleep on your tummy. It forces you to twist your neck to breathe.
Instead, sleep on your back or side.
5.
Back Support
Good support from your car seat will prevent back and neck pain, especially if
you spend a lot of time driving. Invest in a lumbar
roll for lower back support if you drive for long distances and stop and
stretch every hour.
6.
Office work
Some office tasks require continuous repetitive movements that can cause muscle
fatigue, so plan you day's work to provide frequent changes of activity.
Regular neck, shoulder and arm stretches will also help.
7.
Baby slings
Baby slings help prevent back pain by relieving tension in the arm muscles and
allow you to take the load of your baby's weight evenly.
8.
Gardening
Kneel when gardening at ground level, rather than bending from the waist. Keep
one hand on the ground for support as you lean forward. If your garden bed is
wide, don't lean in from the edge. Use a plank of wood to kneel or stand on.
When watering the garden with buckets of water, only half fill backets to
lighten the load or carry two containers of water to distribute theload equally
on each side of your body.
9.
Exercise
Always warm up before you exercise. You will reduce the risk of injury and
improve your performance. After exercise, drink plenty of water and keep moving
while you cool down. This will help prevent stiffness and soreness
10.
R.I.C.E. technique
Sprains and strains heal much faster if you use the R.I.C.E. technique in the
first 24 to 72 hours after injury (Rest, Ice, Compression and Elevation.)
Have a nice day!
1.
Posture
when sitting, walking and standing, keep you shoulders relaxed and your head
level. To achieve a straight back, hold your hair and imagine you're pulling
yourself upwards.
Standing with your knees slightly bent will improve your posture and help
prevent back pain.
2.
Sitting
Don't stay seated for too long.
Every 30 minutes, stand up, stretch and walk around.
3.
Lifting
Take care when lifting - it's the cause of many back injuries. Hold the load
close to your body, feet shoulders-width apart. Bend your knees, not your back,
and lift with 'leg power'. Don't left heavy loads higher than your waist. Avoid
twisting - turn by moving your feet, not your back.
4.
Mattress and pillow
your pillow
should support your head and neck and keep your spine aligned.
Invest in a supportive mattress, it should be firm enough to support your
natural shape. If your mattress is too firm consider a mattress
overlay.
Don't sleep on your tummy. It forces you to twist your neck to breathe.
Instead, sleep on your back or side.
5.
Back Support
Good support from your car seat will prevent back and neck pain, especially if
you spend a lot of time driving. Invest in a lumbar
roll for lower back support if you drive for long distances and stop and
stretch every hour.
6.
Office work
Some office tasks require continuous repetitive movements that can cause muscle
fatigue, so plan you day's work to provide frequent changes of activity.
Regular neck, shoulder and arm stretches will also help.
7.
Baby slings
Baby slings help prevent back pain by relieving tension in the arm muscles and
allow you to take the load of your baby's weight evenly.
8.
Gardening
Kneel when gardening at ground level, rather than bending from the waist. Keep
one hand on the ground for support as you lean forward. If your garden bed is
wide, don't lean in from the edge. Use a plank of wood to kneel or stand on.
When watering the garden with buckets of water, only half fill backets to
lighten the load or carry two containers of water to distribute theload equally
on each side of your body.
9.
Exercise
Always warm up before you exercise. You will reduce the risk of injury and
improve your performance. After exercise, drink plenty of water and keep moving
while you cool down. This will help prevent stiffness and soreness
10.
R.I.C.E. technique
Sprains and strains heal much faster if you use the R.I.C.E. technique in the
first 24 to 72 hours after injury (Rest, Ice, Compression and Elevation.)
Have a nice day!
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