Preventing Neck and Back Injuries

by Alison Palmer | More from this Blogger

01 Feb 2007 03:13 PM

Did you know that 8 out of 10 people will see a physician for back pain some time in their life? As anyone who has had a problem with their back can tell you: it's a problem, and it's debilitating.

Taking care of your back is serious business, but often we take it for granted. Often, a lot of our problems with our neck and back could be prevented if we were more aware of (and nicer to) our bodies.

Let's start with posture. Your mother, and your piano teacher, knew what they were talking about when they said "don't slouch". Work to keep your neck and shoulders aligned with the rest of your body rather then letting them fall or tip forward.

Good posture should appear relaxed as the ears, shoulders, hips, knees and ankles align in one straight line. Your ears should ultimately be in line with your hips and ankles. You should be balanced to protect your joints and spine from excess stress and injury.

Did you know that a big part of good posture can point back to how you feel about yourself? When you stand taller you feel better about yourself. Stretching your spine to the ceiling can even give you an added boost of self-confidence in a difficult situation.

Watch the weight that you carry. Your purse, briefcase or backpack shouldn't carry any more weight than necessary. Hold the weight close to your body and distribute it as evenly as possible. In other words, we're not doing ourselves any favors by only using one strap on the pack.

These things will also help:

• Maintain a healthy weight.
• Stretch often and exercise regularly, focusing on the back and stomach muscles.
• Avoid high-heeled shoes.
• Make sure your body stays aligned when you sit down, your feet should touch the floor (a tough one for me!) and you should watch for increased slouching the longer you sit.
• Don't cradle the phone between your ear and your shoulder.
• Bend at the knees when lifting.
• Rotate your whole body, don't twist.
• Use a firm mattress and don't sleep on your stomach.
• Resting with your knees slightly bent will help you stay aligned and ease lower back tension.

Paying a little closer attention and taking care of your back will help make sure it takes care of you for a lifetime.

Related Articles:

Tip of the Day- Clean out your shoes

Lose Weight to Ease Back Pain

Minor Back Pain

Pregnancy and Posture

Learn more about Alison Palmer

Writing is Alison's favorite past time, but you can also frequently find her reading, playing piano, cooking, taking long walks, sewing, or playing with her family.

View Full Profile | More from this Blogger