By Mary Pletsch 22 May 2020 no comment 1000 Views

The easiest way to deal with injury is to avoid getting hurt in the first place.  If you are feeling good, these tips can help you to prevent back pain at home.

Be careful lifting and carrying

The easiest way to strain your back is when you’re trying to lift something heavy.  If you’re not thinking about it, it’s easy to stoop over a heavy load, grab hold, lift—and pull your back.

Instead, squat down until you are at the level with the load.  Get a good grip.  Start to straighten your knees.  The load will rise along with your upper body.

Twisting your back while carrying is another common cause of injury.  Let’s say you want to put a box of groceries on the counter beside you.  Don’t twist sideways to set down the box.  Instead, use your feet to reposition your body so that you are facing the counter.  Then set the box down.

Take breaks from sitting

Whether you’re enjoying a movie on your couch or working in a home office, the human body wasn’t designed to sit for hours on end.  Holding the same position for a long time can contribute to aches and pains.

Get up every 30 minutes and move around.  Stretch.  Use this time to refill a glass of water or get a healthy snack.  If you find yourself losing track of time, set an alarm to remind you.

Another good thing about getting up regularly is that when you sit back down, it’s an automatic reminder to correct your posture.

Support your body to avoid pain at home

Regular exercise isn’t just good for your cardiovascular system.  It also releases endorphins, the body’s natural “feel good”hormones that can help you to manage pain.  It’s good for mental as well as physical health.

Shoes that aren’t supportive can contribute to muscle aches and back pain.  If your shoes are worn out, it’s time to replace them.  Remember that flip-flops, slippers, and flats aren’t particularly supportive.  Choose running shoes or hiking boots instead.  Keep a clean pair of supportive shoes for indoor use.

Your body repairs itself while you sleep.  Make sure you are getting enough good quality sleep.  Sleep on your back or your side.  Experiment with pillows or sleeping postures to find one that helps to alleviate aches and pains.

Your body needs good nutrition to keep itself in optimal shape.  Enjoy calcium, lean protein and plenty of fresh vegetables and fruits in a rainbow of colours.

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