In a world where we are all running at one hundred miles per hour, it is important to slow down and become mindful of how we are using our bodies. Simple chores and house work can not only aggravate back problems, but they can leave us all with aches and pains that we don’t need.
Here are a few simple tips to help decrease your risk of back ailments.
- Do only a few tasks each day rather than try to accomplish them all at once.
- Take frequent breaks To practice tension relieving exercises like shoulder rolls.
- Ask Family Members to help with some of the more demanding jobs, share the load.
- Always pay careful attention to your posture and body mechanics, no matter what a task entails
- Avoid twisting motions, as may occur when you transfer laundry from washer to dryer, for example. Instead of twisting your upper body, move your feet and swivel your whole body.
- Dont stand in a fixed position for a long time. it is stressful for the neck and back muscles. Rest your foot on top on a prop if you can, such as a box or foot stool, and periodically shift your weight from side to side.
- When working at a counter, table, ironing board or other fixed surface, be sure that is allows you to work without strain. Ideally the surface should be near your hip, and you should be able to work with your elbows comfortably bent. Alternatively, you can sit on a high stool to take to the weight off your feet and so reduce back fatigue.
- To clean a bath tub, attend to a small child or do something else that requires you to lower your body, kneel down or squat rather than bending forwards from a standing position.
- To vacuum-clean a carpet or mop a floor, try using a lunging technique: keep your torso erect and use your legs and arms to do most of the work. If possible, use a long handled vacuum cleaner
- To tuck bed sheets under a mattress, kneel down, rather than bend over. For corners, rest one knee on the bed and brace yourself with one hand to take the pressure off your back. If at all possible, position the bed so that you have easy access to all sides of it, and use fitted sheets and a duvet to keep bed-making and back strain to a minimum.
- During seated activities such as eating or writing, avoid leaning forwards. This stresses the neck, back & shoulders. Instead, place your chair comfortably close to the table.
It is so important in between your massage appointments, to be mindful of what you are doing with your body in day to day life. Contact me today to find out how I can help relieve common back ailments using hands free massage.