1. Sleep off. You might think that the back is quite safe while you sleep, but if you have an old mattress, it is not. An old mattress, you can leave your unsupportable column fight all night for the chance to be straight. All this effort can leave you feeling sore and sore the next day, so make sure you have a firm mattress but not too firm. Also, try sleeping on your side or back - sleep stomach causes the neck feels wider rotational position, which can ultimately affect the rest of your spine.
2. Warm it. When you arrive in the new company, but - not very firm bed support, you have to buy, make sure you ease back to a working condition for their daily activities. First, get out of bed slowly, giving the joints a minute or two to adjust. Then, once you're up, do some simple stretches to get you a little more agile. Have you ever seen a cat wakes up? This is how we do - it is natural and normal. Finally, watch your posture when you brush your teeth, eat breakfast and get dressed. This simple attention to how she keeps sinking may unconsciously and help you throughout the day.
3. Relax. If your purse, briefcase or backpack that you wear on the shoulder weighs a ton, given all that weight should be done by the back muscles. And if you think you're getting a workout with him, think again: your body is not made to withstand the asymmetrical weight. Have you ever heard of a single arm carrying bag in the gym? Me neither Carrying more than 10% of their body weight, so (pun intended) too. Think of a bag or a messenger bag type that has a strap long enough for you to wear on your chest, or use a backpack that has supported the right carrier, then take to the way it was designed.
4. Drive carefully. Now that you have come to your car in one piece, do a few things to ensure that the device, especially if it is long and not hurt your back. If your car is an older or even a new one without a decent seat model, consider getting a seat to add support, especially in the lower back. In addition, the position of the mirrors that allow you to not have to run around too much and do not put the seat in a position that is too steep. And for long trips, make frequent stops to stretch and give your muscles a break.
5. Work Safe. The ads you see on TV are right: job security is very important. In addition to using the proper lifting technique, make sure that your work area is properly configured. You place the screen at eye level, sitting in an ergonomic chair that supports your lower back, and use a footrest if necessary. And try to get up and move every 20 minutes - this will help keep the muscles of the hips, legs and become too strong. And when you sit down, take this opportunity to adjust their position in a proper and healthy position.
6. Work on. After work, you may want to go to the gym, and with good reason: getting the right exercise to prevent back pain is a reasonable first step you can take. If you already exercise, then it will be just a matter of adding some additional things to your routine, or change others already do. If you are still not practicing, consider adding something like yoga, or at least do some basic exercises for 20 minutes three or four times a week. Exercises to prevent lower back pain, with regard to the following bases: hamstrings and extends the hip and lower abdomen transverse plane and strengthen core muscles around the flat cross body. If you are unsure of how to exercise for the prevention of back pain, seek help from a qualified personal trainer or a yoga teacher.
7. Home sweet home. Back at the ranch, keep up the good work in continuing to use proper lifting techniques and also use that can be useful aids. Get a decent ladder or step stool instead of using chairs for standing, and the use of paint rollers and dusters with extendable handles so you do not have to go too far in their weapons. Also worth mentioning here as the food: many people will be distracted afternoon watching TV, snacking and (often without thinking) and consume too many calories. Do not undo the good work he has done in the gym packing on the pounds: obesity can put pressure on the spine, and over time can cause valuable to degenerate inter vertebral discs. So eat well, if only to avoid back pain.
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