下背痛疗法

jacky

Lower back pain remedyErgonomics, exercises and physical therapy tips.Do you need a lower back pain remedy? You're not alone! Studies have shown that lower back pain is the 2nd leading reason that people visit a doctor (1, 2). If you want to avoid lower back problems, follow the 7 tips on this page. There are routines, activities and specific back exercises to keep you feeling better for the long term. For an immediate lower back pain remedy, scroll to the bottom of this page. You'll see the best position to relieve back discomfort.

#1 Use Good ErgonomicsSet up your computer or laptop so that the top line of text is closer to eye level. Set up your keyboard so that your elbows are bent 90 degrees (forearms are parallel to the floor). Slide your desk chair close to the keyboard so that you can sit against the back of your chair. Sit with good posture. Tilt your pelvis forward out of the slumped position. Lift your chest so that your upper back is not rounded. Set your gaze straight forward to keep your neck in alignment. Then sit against the back of your chair.

#2 When Standing...(a) One easy and helpful lower back pain remedy is to put one foot on a stool, especially if you will be standing still for a long period of time. This will ease the pressure on your back. Standing with your feet further apart (hip width) and with a slight bend in your knees can also be helpful. (b) Buy some well cushioned running shoes to wear when you’re standing. These shoes have the best technology to help absorb the load from your body weight. Go to a running shoe store where a specialist can match your foot type to the proper shoe.

#3 When lying down...If you sleep on your side, place pillows between your knees. If you sleep on your back, try 2 pillows under your knees.

#4 Maintain an active lifestyle.Staying active is not only good for prevention of back problems, it allows you to recover faster from an episode of lower back pain (3, 4). Your muscles and joints want to move! Our free workout plans show you how to use activities you enjoy to gradually build up to the level of activity you need for good health and fitness. When you are more fit, you tire less easily and you are more likely to maintain good alignment of the spine (and avoid straining positions) during any physical activity. Do you sit for many hours at work or class? Exercise before you start the day or as soon as you get home. Each workout will relieve muscular stiffness with a boost of circulation. You can also relieve stiffness during the work day by taking short breaks. Stand and stretch every 20-30 minutes (see below), also try walking briskly for 5 minutes at least twice during the day.

#5 Keep your muscles stretched out. The 3 stretches above will relieve stiffness from prolonged sitting during your work or school day. Stay upright (maintain good posture) as shown in the pictures to get the most out of the stretches. For a more thorough stretching program that you can easily do at home, try our back stretching exercises.

#6 Strengthen your back and core muscles.When you have strong torso muscles, it's much easier to maintain good spine alignment and avoid strain or injury. See the article on back strengthening exercises.

In summary, stay active, stretch, develop good strength in your back and core muscles, and maintain good support and alignment of your spine. Combine these tips with the immediate relief position below, and you have an excellent lower back pain remedy.
#7 For immediate relief.Lie on your back with your legs supported in a chair as shown. Adjust the chair so that your knees point straight toward the ceiling at a 90 degree angle. This position takes pressure off the spine and discs.

(Note: For severe pain, constant pain, or pain from an unknown cause, please see your doctor. The info on this page is intended to help prevent back problems. It is not a replacement for proper care from your doctor or other health care provider.)

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