|Why Do I Have Back Pain? Solutions for Your Aching Back
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Why Do I Have Back Pain? Solutions for Your Aching Back
Are you over the age of 30 and experiencing back pain every day? Do you find
yourself wondering when and why this aching pain started, and how you can
get it to stop? If so, you are not alone. Millions of people suffer from
excruciating back pain every day with little or no hope for a cure. While
some of these conditions are serious and need special medical care, most
back pain can be relieved with a few simple behavioral modifications. Read
on for helpful tips on alleviating your aching back pain.
1. Do you sit for long periods of time?
Sitting is hard to avoid these days. We commute through traffic in our cars,
we sit for hours at our desks, and then we commute back home in our cars.
Most of the population sits for at least 8 hours a day. All of this sitting
could be taking a toll on your back. It is important to get up at least once
every 2 hours to avoid adverse effects on your back. Get up and take a walk
around your office, or walk around the block on your break. If you are in
your car all day make sure to make a stop every 2 hours to stretch your
muscles. If you spend a lot of time on the phone stand for at least 10
minutes every hour while you talk. Pay attention to the length of time you
spend sitting each day, make sure that you are not sitting for long
stretches at a time.
2. Do you practice proper lifting techniques?
Since most back injuries occur during an attempt to move a large or heavy
object, it is very important to practice proper lifting techniques. The
proper way to lift an object is to first bend your knees, grasp onto the
object, and then straighten your knees while keeping your back straight.
Make sure that you are not bending over at your waist, as this will put
unnecessary strain on your back. Practice proper lifting techniques even
when the object that you are lifting does not seem very heavy to protect
your back from injury.
3. Do you have weak back muscles?
Weak unconditioned back muscles account for many people's aching back pain.
Protect your back against unwanted pain by regularly strengthening your
stabilizing back muscles. You can strengthen these muscles by doing the
following exercise right in your own home. The Superman Pose: Lie on your
stomach with your arms and legs stretched out on the floor (as if you were
Superman flying through the air). Exhale as you raise your right arm up
until it is even with your shoulder and simultaneously lift your left leg up
off of the matt. Hold this position as long as you can. Repeat on the other
side. For a more advanced pose, start on your hands and knees, rather than
on your stomach.
4. Do you have poor posture?
Your mom was right when she told you not to slouch! Having poor posture is
another classic reason that people suffer from back pain. While sitting keep
your head and shoulders erect with your feet on the ground, make sure that
your lower back is supported, and that the chair is not pressing into the
backs of your knees. Keep yourself aware of your posture throughout the day
to avoid slouching. If you continuously find yourself slouching place a
mirror at your eye level while sitting properly, and periodically check to
see if you are aligned with it or not.
5. Do you have tight or stiff muscles?
Do you find it hard to touch your toes? Do your legs and lower back feel
stiff and unmovable at the end of the day? Limbering up your tight muscles
is a great way to relieve back pain. Make it a habit to reach down towards
your toes to stretch out your hamstrings. You should hold this for at least
30 seconds. For another good stretch, sit on the floor with your legs
straight out in front of you. Lean forward at your waist, keeping your back
straight, and reach toward your toes. Exhale and reach even further.
You don't have to suffer from back pain any more. Make the decision to
change the behaviors that cause your back pain. Exercise regularly, making
sure to get at least 30 minutes of continuous activity 3-4 times each week.
I wish you the best in your quest for a healthy pain-free back!
Diana Keuilian, Certified Personal Trainer, and author of "Avoid The
Freshman Fifteen", has a proven method for avoiding college weight gain.
Visit www.AvoidTheFreshman15.com to learn more. She is also the head
Fitness Trainer for the nationís leading online fitness site
http://www.HitechPersonalFitness.com and board member of
Visit: http://www.hitechtrainer.com and begin meeting your fitness goals today!
Hitech Trainer Inc.
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