We often tend to look to the Doc to fix our problems but 50% of the things that will help your back are things you can do yourself -
1 Sleep on your back. A majority of lower back problems begin with problems in the pelvis / sacro-iliac joints. Your pelvis joints are not stable and not intended to bear weight when laying on your side or a semi-crawl position. They will sprain and weaken over time if you continue to lay on your side every night.
2. When sitting down - sit up straight, not rigidly...but avoid slouching with your shoulders hunched forward.
3. Avoid soft, mushy and un-supporting furniture. It may be "comfy" looking but it’s not doing you any favors.
4. When bending down to lift something - Do not bend your back. Never bend and twist your back at the same time. Turn your feet so that you face what you wish to pick up, then bend your knees and hips as in squatting down, keeping the lower part of your back flat.
If you don’t bend your back - you can’t hurt it
5. Avoid prolonged postures. Even good posture, if prolonged, can start to cause problems over time. Humans used to be true hunter-gatherers, not computer operators chained to a key-board. We’re meant to move, not be statutes. Our bones may not rust in the true sense of the word, but when forced to be too stationary for too long it sure looks (and feels...), like they've rusted.
6. Make yourself do multiple, different repetitive motion type exercises like walking and rowing one day and going on the eliptical and then the bike another day. Another day just do the old callisthenics they made us do in gym class back in the day. It would certainly be better if you were good at them and that you enjoyed doing them - but that is Not a requirement. It is important that you "show up" and do something everyday. Doing different exercises and activities keeps it interesting (well - maybe a little bit...) and it forces you to work different muscles and parts of your body.
7. Email this to a friend - become each other’s "spotter" - Maybe with reciprocated gentle reminders (friendly nagging...?) You can catch and correct each other doing things that might hurt your backs.
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