“We got your back!”
Words by Katherine Castillo Eustaquio
Published in Total Fitness Magazine March 2011 Issue
Eight out of ten people experience back pains. In the U.S., it assumed that 80 to 90 percent of Americans would experience one or two back injuries in a lifetime. Nearly half of them would complain about multiple back pains while 10 percent would deem their conditions as chronic. Alarmingly, women are more susceptible to this problem as a result of lifestyle choices and pregnancy. While some choose to undergo expensive surgical procedures, the ultimate cost of these back problems is the way they interfere with one’s enjoyment of life.
Don’t fret. We got your back! Here are quick and easy ways to fight the ache and even prevent further back problems.
Sleeping Arrangements
A recent study concluded that people who slept on softer mattresses accounted for lesser back pains compared to those who slept on harder ones. Ironically, there are people who like lying on carpeted floors because of they of its firmness. To minimize back and neck pains, experiment with different sleeping positions to find the least stressful ones. Use pillows to support the spinal curves and avoid strain on the vertebral joints
Stretch Before Getting Out of Bed
Instead of jumping out of bed in a harried frenzy, start your day by doing some simple stretches before getting up. By simply extending your arms over your head, pointing your toes towards the foot bed and holding the position for at least ten seconds, you are actually warming up your body and lubricating your back for the day ahead.
Love your Greens—Spinach, Broccoli, and Brussels Sprouts
In Japan, Vitamin K2—a synthetic form of Vitamin K—is recognized as a treatment for osteoporosis. The vitamin found in these leafy greens makes the calcium deposits in your bones denser for really strong bones.
Carry Your Bags the Right Way
One-strap bags that weigh more than 10% of your body weight cause strain on your shoulders and back. Choose bags with long straps that allow you to carry them like a messenger bag to help distribute the weight evenly or switch shoulders every thirty minutes.
Strong Core + Good Posture
Tightening your abs helps prevent back injuries so keep doing those core training routines. Keeping a good posture also helps. If your job equates to eight hours straight of desk work, make sure you sit properly with ample back support. You can also try sitting on a stability ball every now and then to develop good posture.
Wear Comfortable Shoes
Choose footwear not only for style but also for comfort. Wearing flat shoes with thin soles might cause discomfort on your back. Go for those with rubber soles or with any soft material to act as a shock absorber when you walk. If you need to wear high heels for work, you can always carry a pair of slippers when commuting or look for a pair of silicone shoe inserts.
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Published in Total Fitness Magazine March 2011 Issue
Eight out of ten people experience back pains. In the U.S., it assumed that 80 to 90 percent of Americans would experience one or two back injuries in a lifetime. Nearly half of them would complain about multiple back pains while 10 percent would deem their conditions as chronic. Alarmingly, women are more susceptible to this problem as a result of lifestyle choices and pregnancy. While some choose to undergo expensive surgical procedures, the ultimate cost of these back problems is the way they interfere with one’s enjoyment of life.
Don’t fret. We got your back! Here are quick and easy ways to fight the ache and even prevent further back problems.
Sleeping Arrangements
A recent study concluded that people who slept on softer mattresses accounted for lesser back pains compared to those who slept on harder ones. Ironically, there are people who like lying on carpeted floors because of they of its firmness. To minimize back and neck pains, experiment with different sleeping positions to find the least stressful ones. Use pillows to support the spinal curves and avoid strain on the vertebral joints
Stretch Before Getting Out of Bed
Instead of jumping out of bed in a harried frenzy, start your day by doing some simple stretches before getting up. By simply extending your arms over your head, pointing your toes towards the foot bed and holding the position for at least ten seconds, you are actually warming up your body and lubricating your back for the day ahead.
Love your Greens—Spinach, Broccoli, and Brussels Sprouts
In Japan, Vitamin K2—a synthetic form of Vitamin K—is recognized as a treatment for osteoporosis. The vitamin found in these leafy greens makes the calcium deposits in your bones denser for really strong bones.
Carry Your Bags the Right Way
One-strap bags that weigh more than 10% of your body weight cause strain on your shoulders and back. Choose bags with long straps that allow you to carry them like a messenger bag to help distribute the weight evenly or switch shoulders every thirty minutes.
Strong Core + Good Posture
Tightening your abs helps prevent back injuries so keep doing those core training routines. Keeping a good posture also helps. If your job equates to eight hours straight of desk work, make sure you sit properly with ample back support. You can also try sitting on a stability ball every now and then to develop good posture.
Wear Comfortable Shoes
Choose footwear not only for style but also for comfort. Wearing flat shoes with thin soles might cause discomfort on your back. Go for those with rubber soles or with any soft material to act as a shock absorber when you walk. If you need to wear high heels for work, you can always carry a pair of slippers when commuting or look for a pair of silicone shoe inserts.
