Low back pain and neck pain are the most common medical condition/complaint, we have been facing with as a physiotherapist. Very little factors like poor postural habits over time will cause these painful conditions. That pain medication you are swallowing is not the final answer and positively not a long-run resolution…get the assistance of a physiotherapist! All you would like to adopt is that the correct posture throughout ADL (Activities of Daily Living). Physical activity additionally plays an important role in whole-body welfare. However, adopting correct posture throughout activities of daily living and a good exercise is KEY!In this regard, we are sharing few physiotherapy hacks which might prevent this sort of issues.
1. Travel with an ease while not putting uneven stress on your back
The manner within which we have a tendency to elevate and carry bags and luggage puts an entire ton of force on our back. Any movement or bending force working on the rear will result in a severe back pain. Few examples are bending and lifting weights, pulling a bag from baggage counter at the airport or putting an important bag in the cupboard above.
2. Maintain a decent posture in sitting and standing: do not drop your head to the gadgets
A bad posture in sitting, standing or working on a laptop computer puts uneven forces on the spine, giving rise to varied muscular imbalances and giving rise to a full heap of postural faults. A bad static posture slows down the circulation that successively reduces the quantity of oxygen and nutrition coming back to the muscles. This offers an opportunity for early chronic changes within the spine.
3. Take regular breaks if your job demands sitting whole day
Are you aware of the very fact that scientists doing analysis on spine and back issues have come back up with a term: SITTING is the NEW SMOKING !!!. You would be curious WHY SO? Here’s a quick eye for some facts:
once sitting for long hours,
- Enzymes that facilitate us burn fat, drop in ninetieth
- once two hours, sensible cholesterol drops by two hundredths
- once four hours, insulin effectiveness drops and risk of diabetes rises
According to a study, that checked out over four million people and sixty-eight,936 cancer cases, sitting for long periods of your time will increase your risk for colon, endometrial and, possibly, lung cancer. A study printed in the American Journal of Epidemiology found that men and women who sat for six hours every day died prior their counterparts who restricted sitting time to three hours every day or less. Taking a daily break and ever-changing posture usually will increase circulation within the muscles and important organs and gets new blood and oxygen moving to it space keeping it nourished.
4. Use correct pillow size to avoid strain on spine
You might have invariably heard a discussion on which pillow is best for the spine, and that doesn’t offer pain within the neck once you come to life in the morning.The idea is to own a pillow that supports right from shoulders to the head and therefore the neck shouldn’t tilt or rotate once sleeping on the edges. The height of the pillow ought to be such the neck should be in line with the complete spine.
5. Never use cervical collar or back brace for your pain that isn’t because of injury or fracture
We all are into a habit of protecting or guarding the part that is wounded. However have you ever thought what might be the after effect of it? Some of you employ, cervical collar or back belt on a self-prescribed basis for several days or weeks if you suffer from a neck or a back pain. Invariably consult a doctor or a physiotherapist before using such kind of supportive aids as long use of those braces are harmful, making your muscles weak and joints stiff reducing the mobility of your joints. Get yourself examined very well, whether it’s necessary for you or not.