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LOOK AFTER YOUR BODY, LOOK AFTER YOUR BONES: AVOID MANY RISKS
ALWAYS MAINTAIN CORRECT POSTURE TO AVOID DEFORMATION OF YOUR SPINAL COLUMNBack problems and pain are not only the result of lifting heavy weights nor of lifting incorrectly, but can be caused by bad posture and incorrect movements in everyday life, in such common daily tasks as: making beds, carrying shopping bags, sewing, using the computer, etc.
Back problems and pains are not exclusive to the elderly, but are just as likely to be suffered by young and middle-aged people if the right precautions are not taken.
When standing, try resting your feet alternatively on a raised step and swing your pelvis to relax the muscles.
When seated, keep your hips loose, with your feet flat on the floor, your back straight and your neck forming a straight line slightly inclined forwards.
If you’re travelling and have to spend a long time seated in the same seat, try to stretch your legs, first rotating your ankles in one direction, then in the other. Push your legs out and point your toes as far from you as possible and then push out with your heels. Keep stretching for 15 to 20 seconds.
Sleeping on your back
If this is your usual sleeping position, use two pillows, one under your neck and the other under your knees. This will help avoid problems in the cervical and lumbar regions of you spinal column.
This is the best position in which to sleep. The pillow should be thin assuring that the neck is in continuation with the line of the back. Alternate this position with the side position. This way you will balance the muscular tension.
The side position
If you tend to sleep on your right side, you should bend you left hip and knee whilst stretching the right knee. If you sleep on your left side, you should bend the right hip and knee whilst stretching the left knee. You can also bend both hips and knees.
Your mattress should be flat and firm but adaptable to the curves of your spinal column. The pillow should be of the right thickness to maintain your neck straight with your torso.
Alternate the side position with the back position. This way you will balance your muscular tension. If you don’t get backache during the day but feel pain in bed or when you wake, it’s highly likely that the problem is your bed, your mattress or your posture while sleeping.
And to get up out of bed follow these steps:
Position yourself on your back near the edge of the bed, slide your legs out and sit up with the help of your arms, keeping your back straight and contracting the pelvic and abdominal muscles, thus preventing pelvic pain.
“Treat your column well during the day, you’ll sleep well at night.”
“If your sitting posture is bad, you will feel bad.”
When seated, keep your hips loose, with your feet flat on the floor, your back straight and your neck forming a straight line slightly inclined forwards.
If you’re travelling and have to spend a long time seated in the same seat, try to stretch your legs, first rotating your ankles in one direction, then in the other. Push your legs out and point your toes as far from you as possible and then push out with your heels. Keep stretching for 15 to 20 seconds.
Sleeping on your back
If this is your usual sleeping position, use two pillows, one under your neck and the other under your knees. This will help avoid problems in the cervical and lumbar regions of you spinal column.
This is the best position in which to sleep. The pillow should be thin assuring that the neck is in continuation with the line of the back. Alternate this position with the side position. This way you will balance the muscular tension.
The side position
If you tend to sleep on your right side, you should bend you left hip and knee whilst stretching the right knee. If you sleep on your left side, you should bend the right hip and knee whilst stretching the left knee. You can also bend both hips and knees.
Your mattress should be flat and firm but adaptable to the curves of your spinal column. The pillow should be of the right thickness to maintain your neck straight with your torso.
Alternate the side position with the back position. This way you will balance your muscular tension. If you don’t get backache during the day but feel pain in bed or when you wake, it’s highly likely that the problem is your bed, your mattress or your posture while sleeping.
And to get up out of bed follow these steps:
Position yourself on your back near the edge of the bed, slide your legs out and sit up with the help of your arms, keeping your back straight and contracting the pelvic and abdominal muscles, thus preventing pelvic pain.
“Treat your column well during the day, you’ll sleep well at night.”
“If your sitting posture is bad, you will feel bad.”
Improve your quality of life for ever.
By Beto Cerullo
Director of Ibizamassage.com GUIDE TO LOSE YOURSELF IN
THE ARTISTIC LIFE OF IBIZA
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Director of Ibizamassage.com GUIDE TO LOSE YOURSELF IN
THE ARTISTIC LIFE OF IBIZA
Have you got something to share? FORUM-CLICK