| I am a huge believer in the power of intention. By | | | | flexible hamstrings (back of the leg muscles). If |
| saying your thoughts out loud, letting others know | | | | you are unsure of the correct exercises to |
| of your dreams and future plans, doors open and | | | | accomplish this, consult a physical therapist or |
| opportunities arise. I've always said the universe | | | | certified personal trainer. Invest in one session and |
| gives you what you need. | | | | learn a routine that is effective and efficient. |
| I was recently helping a friend of mine who has | | | | 3. Increase daily movement through exercise and |
| been plagued with lower back pain for the past | | | | frequent breaks from inactivity. Movement is |
| few months. I tried to use my professional | | | | what is needed to nourish the spine. Long periods |
| knowledge to help her figure out the possible | | | | of inactivity at your desk or on the couch deprive |
| causes of her constant discomfort and create a | | | | back muscles of oxygen and nutrients. Build up to |
| program to strengthen and stretch the muscles | | | | 30 minutes of continuous aerobic exercise on |
| supporting her core, hopefully avoiding a trip to | | | | most days of the week. When at your desk, |
| the doctor. | | | | take frequent stretch breaks every 15-20 |
| Afterward I thought about increasing my own | | | | minutes and get up and walk for a few minutes |
| commitment to my back program, making sure | | | | every 90 minutes. |
| to include my lower back exercises into all my | | | | 4. Invest in a new mattress every 8-10 years. |
| daily workouts. I had no idea that the power of | | | | Since we spend approximately 1/3 of our life in |
| intention could actually backfire (no pun intended). | | | | bed, it makes sense that we should be sleeping |
| Shortly after that discussion, I woke up with an | | | | on a mattress that supports a healthy back. |
| unfamiliar sensation; a dull ache in my lower back. | | | | Research is showing a medium-firm mattress is |
| I was shocked. I have always prided myself on | | | | best to maintain the same natural spinal alignment |
| not being one of the thousands of American | | | | you have when standing up. If your mattress is |
| adults who suffer from occasional low back pain. | | | | older than ten years, worn or squeaking, or just |
| Was age catching up to me? Would I have to eat | | | | feeling uncomfortable, it's probably time for a new |
| my words? | | | | one. |
| Following the same advice I had given my friend, | | | | 5. If you spend hours at an office desk and/or in |
| and had been giving clients for years, I swung into | | | | front of a computer, make sure you chair and |
| action. Ice and Advil round the clock, decrease the | | | | set-up is ergonomically correct. To maintain |
| intensity of workouts, and stretch, stretch, | | | | proper posture, and avoid pain, uncross your legs |
| stretch. It worked. Within a few days, I was | | | | and sit with your feet flat on the ground and your |
| feeling no pain, just confusion. Where did it come | | | | hips slightly higher than your knees. Your chair |
| from in the first place? | | | | should offer low back support, and armrests to |
| So, I began pooling my knowledge and increased | | | | support your elbows. Make sure your computer |
| my research on avoiding low back pain. I do think | | | | screen is eye-level, facing straight ahead. |
| I discovered the cause of my own discomfort. I | | | | 6. Lift properly. Always bend at the knees, tighten |
| guess the universe did deliver what I needed, | | | | your abdominal muscles, keep the heavy object |
| along with a new mattress and an office desk | | | | close to your body, and straighten using the |
| chair! | | | | strength in your legs, not your back. |
| Here are Tips for Preventing Lower Back Pain: | | | | 7. Ladies, lighten your handbags, and give yourself |
| 1. Maintain a healthy body weight. Excess body | | | | a break from high heels. Hauling a heavy bag |
| weight causes a constant pull on the back | | | | throws your body out of alignment, and puts |
| muscles forward, and weakens the abdominal | | | | extra stress on the neck, upper back, and |
| muscles, which need to be strong to support the | | | | shoulders. Walking in high heels cause lower-back |
| spine. A lo-fat, lean protein, high complex | | | | muscles to tighten. Your center of gravity shifts |
| carbohydrate diet and a consistent exercise | | | | causing you to lean backward, and results in |
| program will make you look and feel great, and | | | | compression of the joints of the lower back. |
| help alleviate low back pain. | | | | Either scenario alone is a recipe for pain, |
| 2. Develop and adhere to a routine that | | | | combined, a disaster waiting to happen. |
| strengthens the core muscles. In order to support | | | | With a little attention to your daily habits, and the |
| the many movements we put our back and body | | | | other above tips, you should be able to prevent |
| through in the course of a day, we need strong | | | | lower back pain from derailing your busy days. |
| abdominal, low back and waist muscles, and | | | | |