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Hamilton Personal Trainer Krystal Tells You… Watch Your Back!!!!!

By murray | May 27, 2009

Precautions for Your Back:  The best way to take care of your back is to use proper methods of stretching, strengthening and lifting, as well as correct posture during standing, sitting and sleeping.  It is the things that we do cimg0573every day, all day long, that have the greatest impact on the health of our backs.  Following are some suggestions for back care and posture.

Sitting:  Proper posture during sitting is very important to the health of your back, especially if your are required to sit for extended periods of time.  Slouching probably causes more lower back pain than anything else!  Proper posture involves holding your shoulders back (not rounded forward), and keeping your head up (but not too far back).  Tighten your abdominal muscles, and flatten your lower back against the chair: use the chair’s back rest!  Practice these techniques while driving or sitting to take pressure off the lower back.  Ideally, your knees should be above hip level when you are sitting.  Depending on the height of your chair, you may have to place your feet on some kind of foot rest. ( stool or telephone book)

Something as simple as getting in and out of a chair can be hazardous to your back.  Always keep one foot in front of the other when rising from a chair.  Slide your buttocks to the edge of your seat and use your thigh muscles and arms to push yourself straight up, while maintaining a straight back.

Standing:  If your are required to stand for a long period of time, keep your knees slightly bent, and keep your butt “tucked under”.  This helps to prevent the pelvis from rotating forward and straining the lower back, and it also takes some of the pressure off the cartilage of the knees.  Ideally, your feet should point straight ahead when you stand, or they should be pointed slightly outward.

Sleeping:  A firm sleeping surface may also help maintain a healthy back.  If possible, sleep on your side, because sleeping on your stomach can cause tightness in the lower back.  If you sleep on your back, putting a pillow under your knees will help maintain your correct pelvic tilt (similar to keeping your knees bent when standing.)

Lifting:  Never lift  anything off the floor with your knees straight, regardless of its weight.  By bending your knees when you lift something, most of the work is done by the large, strong muscles of your legs, not the small muscles of your lower back.  Try to keep the weight close to your body and keep your back as straight as possible while lifting.

Hamilton Personal Trainer, Krystal Ryan

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