5 Tips For A Pain-Free Back
Work on Your Posterior Core
Your core comprises both abdominal and back muscles. Generally, most people have stronger abdominal muscles. Spend more time on the muscles in your back when you are at the gym.
Practice Endurance Over Strength
Focus on getting more repetitions out of your back exercises than increasing the weight your are lifting. The "plank," an isometric core exercise, is a great way to strengthen the muscles in your back.
Try the "Hip Hinge" Instead
When you're bending down to lift something, make it a point to do the "hip hinge" while keeping your back straight. When you avoid bending your back, you will avoid most back injuries.
Wear Better Shoes
Shoes help your body and spine stay aligned. They should fit nicely around your heel without being too tight, to avoid a bad walking or standing posture.
Get Up From Your Desk Regularly
Your lower spine is three times more stressed when you are sitting, compared to standing. Long periods of continued sitting can lead to chronic back conditions. Take a break from work every 30 minutes or so. Even a quick walk is enough.
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Almost eight in 10 Americans have an episode of lower back pain at some point in their lives. Chronic back pain can result in lowered productivity, which can adversely affect your earning potential — not to mention your quality of life. Often, pain-killing opioids are prescribed as a quick-fix solution. Excessive use of opioids can be detrimental to your health. National Chiropractic Month, observed every October, emphasizes alternative methods of treatment, which yield better results.
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