Build-a-better-back

Here's 10 Tips:

Back injuries are the most common and most expensive workplace injury.  On any given day, 6.5 million American are under some treatment for back pain, with the total annual bill exceeding $16 billion.  The good news is much of this pain and expense can be avoided if we take some preventative steps tobuild-a-better-back.

1. Stretch-Keeping yourback muscles flexible will dramatically lower your risk of strain and pain.  Back stretches are simple, and feel good too!  It's simply taking the time to schedule them in your day.  Get afull library of therapeutic exercises for an excellent reference on stretches for the low back.

2.  Lose Weight-  Carrying extra weight, especially around your middle puts unnatural stress on the lower back.  Getting rid of those extra pounds will reduce the strain.  We suggestMy-Nutrition-Coach.com to get you started dropping those pounds!

3.  Exercise-Not only will exercise assist in burning off excess fat, but it will strengthen your back muscles, making them less susceptible to injury.  Try ourfree exercise members site for the best physical therapist designed programs.

4.  Abdominal Strength-Whenabdominal, or tummy muscles, are weak, your "paunch" will pooch.  Strengthening the abs will assist in keeping your torso straight and the pelvis tilted back, alleviating stress on the low back.

5.  Strategic Lifting-All too often backs are tweaked when we lift something heavy.  If you bend your knees, the strain will be on the quads ( legs).  If you don't,the strain ( and sprain) will be on your back.

6.  Watch The High Spots-Ever go to get something heavy off a shelf?  Standing on your tippy toes, you slowly scoot it out, stretching like crazy to reach it, and next thing you know you're struggling to hold this heavy object over your head and your back is really unhappy???  Next time, use a ladder or chair.

7.  Watch Your Posture-Sitting or standing for long periods of time is stressful on your back.  Slouching for short periods of time is stressful on your back.  Remember, your mother was right.  Sit and stand up straight.

8.  Walk on the Hour-When you are confined to a desk for long periods of time, take regular breaks to release the stress on your back.  A small pillow is also helpful for back support.

9.  Manage your Stress- Unbridled stress is universally debilitating.  It is a contributing factor, in many cases, to both disease and injury.  Do yourself and your back a favor.  Take time to relax.

10.  Take a bath then go to sleep on agood mattress-A warm bath is rejuvenating both physically and mentally.  The warm water will relax your mind, as well as your tight back muscles.  So grab your favorite magazine, and head for the bath.  Then rest well.  You spend a third of your life in bed, why not get thebest back support mattress for your body to help build-a-better-back.

Back pain and injury are not inevitable.  Most are actually preventable.  And the best news is every one of the above recommendations have multiple benefits,  I.e.  Exercise will not only lower your risk of back injury, it will lower your blood pressure, help you lose weight, lower your stress, increase your muscle mass...So start TODAY andbuild-a-better-back !

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