Once you encounter back or neck pain, you are four times
as likely to experience it again. This is why prevention is essential
to your long-term recovery.
One of the best ways to avoid back pain is to exercise
and stretch. Low-impact aerobics, such as walking or swimming, are
an ideal way to prevent or treat back pain. Stop if the exercise becomes
painful, and always remember to stretch. Stretching is easy to incorporate
into your daily routine. You can even do it in front of the television.
Proper multidisciplinary rehabilitation programs are
structured around returning the patient to work. Once the collaborative
effort has paid off and the patient is back on the job, it is important
to prevent future back attacks. In just about any job situation, there
are going to be hazards that need to be avoided, whether it is sitting
at a desk or working in a warehouse.
Sitting at a desk
In the last decade, the word "ergonomics" seems to surface
more and more in the workplace. Ergonomics is basically a fancy word
for making sure the way in which you perform a task is done in the
most safe and efficient way possible. Ergonomics is often applied to
those sitting at a desk during the day. While the monotony of sitting
at a desk all day seems harmless, sitting for long periods can actually
lead to back pain. The back does not do well being in a static position
for long periods of time. Sitting also places some load on the back,
especially if the chair is poorly designed.
The basic rules of desk-related ergonomics
Make sure your chair molds properly to your back.
Many employers concerned with the safety of their workers purchase
chairs that support the low back. If you are too short or too tall
for your back to rest properly in these chairs, or if your company
does not offer ergonomically designed chairs, consider bringing in
a rolled up towel. Place it behind your low back to reduce the stress
on the back.
Make sure your feet rest flat on the floor. If this
is a problem, use a footstool. Proper foot and leg alignment will
ease back stress.
At your desk, your forearms and thighs should be parallel
while typing for proper shoulder alignment. If you need, use a pad
to support your wrists while typing.
When you type, your neck should not have to crane
constantly as your eyes dart from keyboard to monitor. To avoid this,
the monitor should be at eye level or slightly below eye-level.
Get up and move around every half hour. Your back
enjoys movement. Reward it occasionally even if its just a quick
stretch by the side of your desk.
Standing for long periods
Some jobs leave you standing for long periods of time. For instance,
teachers and cashiers must stand for several hours without rest.
Although you probably do not spend very much time thinking about
it, while standing, people rarely equally distribute their weight
onto both legs. Rather, they tend to shift weight from one side to
another throwing the spine out of alignment, which can lead to back
strain.
If you find yourself having difficulty standing without
shifting weight, try standing with one leg on a footrest, periodically
switching feet. Take a minute every now and then to do back exercises,
which will help loosen up stiffness.
Driving and back pain
Just like a desk job, sitting for long periods while driving can cause
strain on the back. Many seats in cars are designed to support the
spine properly, but even if your car was designed with ergonomics
in mind, your height may differ from the typical height person the
seat was designed for. Feel it out. If your back hurts after a long
drive, roll up a towel and place it behind your low back to support
the lumbar spine.
Long drives can cause muscle strain. Muscles are designed
to move and stretch. Sitting pulls the muscles into their shortened
position, causing stiffness. Also, the sciatic nerve, which runs between
the spine and thighs can be compressed as a result of sitting for long
periods of time. Be sure to remove your wallet from your back pocket
during a long drive, as it can place pressure on the sciatic nerve.
To prevent back pain, stop and stretch every hour or so to keep muscles
loose.
Lifting heavy objects
A long drive is often followed by yanking heavy suitcases out of the
trunk. Watch out. Your back is at high risk of injury. Even if you
have not been driving long distances, lifting a heavy object might
be a normal part of your day-to-day tasks at work. Accidents are
prone to occur during improper lifting. Mothers are also at risk
when it comes to heavy lifting. Lifting a child can cause back strain
if not done properly. To learn how to lift properly, click
here.
Avoid sitting for long periods
The spine likes movement. Anything that puts the spine in a static
position creates stress, which can cause back and neck pain. Every
hour, stand, walk around, bend, arch backward gently and twist. Doing
so at regular intervals will lengthen the amount of time you can
sit comfortably. Also, get an ergonomically-designed chair or an
orthopedic insert to support your spine, especially if your job involves
long periods of sitting. Or roll up a towel, and place it behind
your low back.
Find comfortable way to stand
Prolonged standing can also strain the back. If you have to stand for
long periods of time, prop one foot on a small stool or telephone
book to reduce stress in the low back. Alternate with the other foot.
Every half hour, bend over and touch your toes with your knees slightly
bent, or do some of the stretching
exercises shown in this Web site. They will help loosen your
muscles, ligaments and joints.
Plane rides
While traveling on a plane, it helps to raise your feet on a briefcase
or a bag underneath the seat in front of you. Ask for a pillow to
place behind your low back to improve lumbar support. It is important
to get up frequently and walk to the bathroom and back. Avoid hour-long
periods in your seat.
Sleeping positions
Avoid sleeping on your stomach, which arches your back and puts pressure
on your spine. Instead, lie on your back with a small pillow tucked
under your knees. This position unloads the spine. An alternate position
is to lie on your side with a pillow between your knees. If you like
sleeping on your stomach, place a soft, flat pillow under your stomach
to eliminate some of the arch that can stress your back.
Mattress considerations
It is important to sleep on a mattress with optimal back support, whether
it is a conventional mattress or a waterbed. Older waterbeds were
mushy and provided little support. However, now there are waterbeds
that allow you to adjust the level of firmness. A good mattress should
relate to your body shape. Generally, go with what feels comfortable
to you.
