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A problem-free back is something we all take for granted – until something goes wrong. Many of us can remember only too well the first time we suffered “a bad back”, whether it was caused by poor lifting technique, a sports injury, or some other minor accident. Whatever their origin, back problems can put severe limits on our enjoyment of life, through pain and reduced mobility.
Prevention is the most valuable thing we can do for our backs, but even with our best efforts occasional back pain may be unavoidable. While there are many pharmaceutical pain-killers available, many people prefer a more natural approach. Massage is one option, but if you do visit a massage therapist make sure you explain the type of pain you’re experiencing, how it was caused, and where it is located.
Osteopathy and acupuncture may also help, but with these or massage therapy, it pays to ensure that your chosen therapist is properly qualified and is a member of a suitable professional association.
There are also natural analgesic herbs that can assist with back pain. Perhaps the best known of these is willowbark. Willowbark has an extensive tradition of use in relieving many kinds of pain, and it is so effective that it can even relieve the pain of osteoarthritis.
Although there are many causes of back problems, one of the most common is unsafe lifting. This cause of back problems is also highly preventable – learning just a few tips about lifting can make lifting much safer. Following are some of the most important lifting tips.
Never attempt to lift an object without first checking how heavy it is. That cardboard box you’re about to pick up may not look heavy, but looks aren’t everything! When we expect an object to be light, we attempt to raise it quickly and without much caution. If it turns out to be heavy instead, we may be completely unprepared for the strain it can cause for our back, and a back injury can result.
Lift with your legs, not your back. Also, keep your feet apart and bend your knees. Your legs and knees are designed for heavy work like running, crouching, jumping, and walking. Your back isn’t designed for heavy work at all.
Keep the object you are lifting close to your body. Trying to move a heavy object while twisting your body or reaching across a distance can amplify the risk of damage drastically.
Your spine is composed of bones called vertebrae, and the joints between them. As with other joints in the body, those between vertebrae can benefit from a natural nutrient called glucosamine. The body uses glucosamine in the maintenance of healthy joint cartilage. Many people with joint pain take glucosamine and find that it helps to improve joint mobility, reduce inflammation, and temporary relief of joint pain. All these benefits have also been supported by clinical research.
The best advice about sitting for long periods is: don’t do it! Even if your work requires you to be at the same desk all day, every day, you can help protect your back in a number of different ways.
Change positions often. There is more than one comfortable position! Experiment and find a few different postures, and switch between them regularly.
Get up and move. A few minutes spent walking around the office shouldn’t affect your productivity too much, and they will certainly help your back and neck. While you’re up, have a good stretch! You’ll almost certainly return to your work feeling a little fresher and more alert.
Sitting for long periods may not always cause a back injury, but it can certainly worsen an existing one.
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