BACK PAIN PREVENTION IS BETTER THAN CURE AND MUST START WITH A BACK PAIN PREVENTION PLAN HEALTH NEWSHEADLINES
BACK PAIN PREVENTION PLAN BY NATIONAL ATHLETIC TRAINERS' ASSOCIATION NEWS HEADLINES: - A ten-step plan to help you reduce body stress and prevention of back pain, especially during the demanding holiday season, is outlined by the U.S. National Athletic Trainers' Association. Back pain affects 80 percent of adults at some point in their lives, according to the Arthritis Foundation. Each year, Americans pay about $24 billion for treatment of back pain, limited mobility and stiffness. "The human body is an incredible machine that adapts to the stresses we give it every day. Stresses such as poor posture, unusual movement or activities, or even a sedentary lifestyle can lead to poor mechanics and pain. Disability from back pain is second only to the common cold as a cause of lost work time," certified athletic trainer Darrell Barnes of the St. Vincent Sports Performance Center in Indianapolis, Ind., said in a prepared statement.
Enumerated below are the 10 things you can do to prevent and reduce back pain. Remember" PREVENTION IS BETTER THAN CURE":
- First you must Identify and correct body stresses such as poor posture, improper lifting techniques, or weak or tight muscles. By Strengthen your back, learn proper lifting methods, carry lighter loads, and use luggage carts for heavy packages and suitcases to reduce the risk of back pain.
- Next, you must Increase your muscle mobility by stretching or doing activities -- such as yoga, tai chi, swimming or pilates -- that helps to keep you limber.
- Thirdly, you need to Boost your strength by doing exercises that involve the whole body, especially the core muscles of the stomach, back, hips and pelvis to alleviate back pain problems. In addition, strengthening your legs and shoulders can help improve your ability to squat, lift and carry items without overworking or injuring your back to reduce back pain problems.
- As far as possible you must practice good posture which is the main cause of back pain. If possible, don't sit for long periods of time which can induce back pain in healthy individuals too. Get up every 15 to 30 minutes and move around or stretch. When you're seated, keep your hips and knees at right angles to one another and use a chair with adequate lumbar (lower back) support as these measure will surely reduce back pain problems.
- The Aerobics exercises, like walking, swimming and running, for at least 20 minutes three times a week will improve back pain problems. This kind of exercise increases muscular endurance and cardiovascular fitness, improves blood flow to the spine, and helps reduce stress which again helps reduce back pain.
- When standing, keep your head up, shoulders straight, chest forward and stomach tight. Don't stand in the same position for too long. Use your legs, not your back, when pushing or pulling heavy items as a back pain preventive measure.
- Ensure that you Sleep on a firm mattress and box spring that doesn't sag. Always Sleep in a position that allows you to maintain the natural curve in your back to prevent back pain.
- Use proper lifting techniques especially if you already have back pain problem. When lifting objects from a position below your waist, stand with a wide stance and a slight bend at your hips and knees. Tighten your stomach as you lift and keep your back as flat as possible -- don't arch or bend it. When carrying heavy items, keep them as close as possible to your body. Don't carry items on only one side of your body. These will help you prevent back pain problems cropping up.
- Warm up before exercise or sports. Increasing muscle temperature and mobility beforehand will reduce the risk of injury and prevents inducing a back pain.
- Maintain/adopt a healthy lifestyle. Obesity and smoking increase the incidence of back pain.
