PERFORM A SIMPLE EXERCISE ACTIVITY 4 DAYS A WEEK.

Straighten your back when sitting and use lower back support in the chair. Get up, stretch and move at least 1 time an hour.

When driving it’s important to have a lumbar cushion in your seat if it’s not built into your car. Perform small back and pelvic roll exercises. It’s easy. Simply lean and roll forward and then backward with your shoulders and upper back always down to your lower back. Keep the motions small and repeat 10 times for every 20 minutes driving.

Students always need to be prepared for school but planning ahead and keeping duplicate supplies at home and school can lighten your load. If that’s not possible then pack the heaviest items closes to your body and get rid of extra unnecessary items that you don’t absolutely need for that day. Wear bags that evenly distribute the weight on both shoulders, such as backpacks.

Women should always plan to take the bare essentials when packing their handbags. When going to an all-day outing with friends or family consider finding a more durable and lightweight bag that is easy to carry with straps and change arm side every 15-20 minutes. When standing in lines take time to hold the bag with both hands in front and close to your body or thighs with elbows fully extended down.

While performing those tedious grooming tasks at your bathroom sink consider stepping back with one foot and your knee locked straight and the other leg forward with the knee half bent. Try to keep your back straight while looking in the mirror. An alternative is half squatting to be closer to the sink while limiting the bend in your back.

Always squat with your feet apart, knees bent, and lower back straight when lifting things from low levels. Think of how Sumo wrestlers stand. If this bothers your hips or knees then face towards the object and modify with a lunge squat with your strong leg forward and weaker leg back while squatting. If something is too heavy then always get help.

If you are carrying your child for greater than a few minutes consider holding them in front and close to you with both arms or switching between arms every 5-10 minutes. This will balance the stresses.

One of today's biggest offenders of back stress is the cellular phone. Well not actually the phones but how we sit and stand to use them. A simple solution to this postural epidemic is simply held your phone at eye level when texting, surfing the web or viewing social media.

Apply these tips to improve and maintain a healthy back.

"According to a 2012 survey by the American Physical Therapy Association (APTA), 61 percent of Americans said they have experienced low back pain, and of those 69 percent felt it has affected their daily lives.

The good news is that most cases of low back pain are not serious and will respond well to conservative, proven treatments such as physical therapy.

Physical therapy is a cost-effective first choice in an era when all too often back pain is over-treated with narcotics or unhelpful imaging scans that lead to higher costs."

In reality, our bodies are organic in nature and go through natural wear and tear so the more affection we give it is the longer it'll last and love us "Back".

References:

www.aans.org

www.moveforwardpt.com

by HID Fit Therapy

786-581-8889

abetteryou@HIDFitTherapy.com

www.HIDFitTherapy.com