Archive for the ‘Back Health’ Category
August 9th, 2010 | 
Author: Stresses develop during sitting that become a problem if they are not reduced. For example, when sitting slouched the spinal ligaments and discs become stressed. Full flexion that occurs during slouched sitting increases disc annulus stresses; this posture has produced disc herniations in the lab (e.g., Wilder et al., 1988).
There are two ways you can minimize the stress. One is to make frequent posture change. Changing lumbar postures causes a movement of the loads from one tissue to another.
Stand up out of the chair, reach for the ceiling, then reach your hands towards the ceiling , and then fully and deeply inhale. This process should take about thirty seconds. Gentle and progressive extension of the lumbar spine is achieved relieving the accumulated stresses.
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Follow these basic rules to protect your back while lifting:
- Keep a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other.
- Squat down, bending at the hips and knees only. If necessary, put one knee to the floor and your other knee in front of you, bent at a right angle (half kneeling).
- Maintain good posture. Look straight in front of you, and maintain a straight back, keep your chest out and your shoulders back. This helps keep your upper back straight while maintaining a slight arch in your lower back.
- Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and don’t twist as you lift.
- Hold the load as close to your body as possible, at the level of your belly button.
- Use your feet to change direction, taking small steps.
- Lead with your hips as you change direction. Keep your shoulders in line with your hips as you move.
- Carefully put your load down, squatting with the knees and hips only.
