Posts Tagged ‘Slouch’
How To Stretch For Back Pain 3: Upper Back Spine Roller
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If you work at a desk all day, you probably have poor posture… and if you have poor posture, you probably have upper back pain. This stretch can work out the kinks—just don’t hold back.
To complete this How-To you will need:
Comfortable clothes
A large towel
2 large rubber bands
A floor
A 3- to 5-inch-diameter foam roller
Step 1: Roll towel
Fold the large towel in half lengthwise and roll it very tightly, creating a cylinder that’s 3-5 inches in diameter.
Tip: Replace the rolled towel with a foam roller, a common and inexpensive physical therapy tool.
Step 2: Place rubber band
Place one rubber band around the rolled towel near each end to keep it tightly rolled.
Step 3: Place on floor
Place the rolled towel on the floor where you will lie so that it will be perpendicular to your body.
Step 4: Lie on floor
Lie on your back on the floor so the rolled towel is at the base of your shoulder blades. Your knees should be bent and your feet flat on the floor.
Step 5: Cradle head
Cradle your head by cupping the upper part of the back of your head in your interlaced fingers. Bring your elbows toward each other so that your arms are along either side of your face.
Step 6: Arch back & tuck chin
Lie back over the rolled towel so that you are arching your upper back. Pull your belly button in toward your spine and keep your chin slightly tucked. Make sure your knuckles, tailbone, and bottom of your lower back are against the floor.
Step 7: Hold 5 seconds
Hold for 5 seconds.
Step 8: Slide towel & repeat
Rise up slightly, slide the rolled towel up 1 inch, and repeat the stretch.
Step 9: Continue process
Continue rising up, sliding the rolled towel 1 inch higher, and repeating the stretch until you have stretched from the base to the tops of your shoulder blades. And then, yup—back off.
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Duration : 0:2:3
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Simple Steps To Prevent Lower Back Pain
Back pain is one of the topmost problems world over. It might seem that it is just a minor pain in your back, but it is very much capable of throwing one’s life out of gear. Some of us have physically demanding jobs that involve working in one posture for long hours. And then when most of us reach home, we are just too tired to do anything except take the remote and watch television until it is dinner time. After dinner it is bedtime, and the day ends. That’s the reason why back pain has got to do more with the lifestyle and wrong postures than with anything else.
The commonest back pain is the lower back pain. In most of the cases, if the back pain has not reached chronic state, it can be entirely done away with. What works best is understanding the causes and taking due care so as to give no reason for your lower back to complain.
The people who lift heavy weights regularly are the ones most susceptible to lower back pain. This is due to the very nature of their work. However, this does not mean that there is no way to avoid it. It can very well be avoided if the weight is lifted properly with your legs bearing the major part of the weight. Do not just stoop and lift the weight. Bend your legs and lower your entire body in a squat, hold the object and rise. This way your back would not strain under the load.
Bad posture is another important reason. Those who slouch are very likely to have lower back problems. Therefore, practice standing erect with your shoulders square. When you sit on a couch, avoid sliding down with your neck resting on the back of the couch. You might find it relaxing but this may cause back problem soon enough.
Stress is considered to be one of the major reasons for back pain. Therefore, try to keep yourself as far away from stress as you can and do not deprive your body of Sleep, as that, too, may cause back pain.
Finally, keep your diet healthy avoiding junk food and squeeze in regular exercise in your busy schedule. If you follow the tips above, back pain would soon be a part of your personal history.
Ashish Jain
http://www.articlesbase.com/medicine-articles/simple-steps-to-prevent-lower-back-pain-120463.html
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