Once you encounter back or neck pain, you are four times as likely to experience it again. This is why prevention is essential to your long-term recovery. One of the best ways to avoid back pain is by exercisingLow-impact aerobics, such as walking or swimming, is an ideal way to prevent or treat back pain. Stop if the exercise becomes painful, and always remember to stretch. Stretching is easy to incorporate into your daily routine. You can even do it in front of the television. The spine likes movement. Anything that puts the spine in a static position creates stress, which can cause back and neck pain. hour, stand, walk around, bend, arch backward gently and twist. so at regular intervals will lengthen the amount of time you canAlso, get an ergonomically-designed chair or an orthopedic insert to support your spine, especially if your job involves long periods of sitting. Or roll up a towel, and place it behind Prolonged standing can also strain the back.
If you have to stand for long periods of time, prop one foot on a small stool or telephone book to reduce stress in the low back. Alternate with the other foot. half hour, bend over and touch your toes, with your knees slightly bent or do some of the stretching exercises shown in this Web site. They will help loosen your muscles, ligaments and joints. While traveling on a plane, it helps to raise your feet on a briefcase or a bag underneath the seat in front of you. Ask for a pillow to place behind your low back to improve lumbar support. to get up frequently and walk to the bathroom and back, wheneverAvoid hour-long periods in your seat. Avoid sleeping on your stomach, which arches your back and puts pressureInstead, lie on your back with a small pillow tuckedThis position unloads the spine. is to lie on your side with a pillow between your knees. sleeping on your stomach, place a soft, flat pillow under your stomach to eliminate some of the arch that can stress your back.
It is important to sleep on a mattress with optimal back support, whether it is a conventional mattress or a waterbed. mushy and provided little support. However, now there are waterbeds that allow you to adjust their firmness. A good mattress should relate to your body shape. Generally, go with what feels comfortable to Avoid transporting heavy or large objects from one place to another after your surgery (eg. leaving ironing board in a suitable place rather than taking it in and out of a cupboard, arrange someone to take outAlso try to avoid heavy physical tasks (e.g. washing the car), particularly jobs that involve twisting and bending. Relaxation is a useful tool for people with back pain (or anyone in general) for several reasons: The main aim of relaxation is to achieve a complete stateAlthough this sounds easy, it is not something that comes naturally to us and must be learned and practised. medical team for more information.
And this feature makes you 'wake up feeling fresh'. In the case of a coir mattress which is basically hard; it does not take the body shape and this creates pressure points, hindering a good night's sleep. Coir also tends to get compressed when body rests on it. Over a period of time, it does not regain back its original shape leading to sagging of the mattress. How much does a mattress affect quality sleep and relaxation? It is necessary for us to get complete rest especially when we spend one-third of our life on it. Accordingly, the mattress on which we sleep needs to be firm, yet gentle. If it is too hard, then it gets uncomfortable and hinders the quality of sleep. Only when the body gets quality sleep; we feel rejuvenated and relaxed. A mattress, in order to be proportionate to our body and to offer 100 % of all its comfort and quality, it must be 20 cm longer than us and at least 160 cm wide if sleeping in two. If sleeping on a single mattress, the width must be at least 90 cm in order to allow natural movement during the night.
It is to be noted that the distribution of weight is different according to our body and from one person to another and the perception of support and comfort is different. It is, therefore, very important to consider the variables that influence our rest when we sleep with another person. When sleeping on the same mattress; the pressure created is of two different bodies, which needs to be considered. Foam mattresses with memory are extremely soft, giving comfort to the body and against bed sores. It is highly breathable. Tips on how to take care of mattresses and how to keep them clean - A mattress must be laid on a plain surface. - Dimension of the mattress should be selected precisely. - Mattresses should have exclusive fabrics with zipper, which can be easily removed, dry cleaned and put back for use. Stay updated on the go with Times of India News App. Click here to download it for your device. From around the web 10 best knocks by Yuvraj SinghCRITICSUNION10 highest tax payers in BollywoodCRITICSUNIONBollywood actresses most Googled on the internetCRITICSUNIONMore from The Times of India Malaysia expels North Korean ambassador over Kim probeZakir Naik: NIA questions Zakir Naik’s kinWhy Zakir Naik is dangerous