Pain-proof your back (January 2008)
Pain-proof your back
3 ways to beat back problems
Work
You spend large amounts of time at work, so the first step is to evaluate the layout of your desk, chair and computer, says chiropractor Dr Darran Marlow. Find a chair you can sit in with both feet flat on the floor and set your monitor at eye level and 75 percent of your neck and back problems will improve, says Marlow.
Another tip
Prop one foot up on a footrest or phone book and switch feet when you get uncomfortable. This will decrease the pressure on your lower back and help prevent discomfort. And stand up often – this can be the key to preventing workplace-related pain.
Workout
A combination of cardio work and back-strengthening exercises will also help prevent pain. “Your legs, hips and back should all be strong and in good shape,” says Dr Rick Deyo. Try weight training, yoga or Pilates: their core-strengthening moves will help support your spine. But beware of exercises that backfire: lifting weights with poor form can really cost you, says Marlow. “Take the time to learn how to do an exercise properly.” Start off by checking out our illustrated back exercises on www.mh.co.za/fitness. Then schedule a session with a trainer.
Sleep
At night, sleep on your side with a pillow between your knees or, if you can stand it, lie on your back with a pillow under your knees, says Marlow – you’ll significantly decrease the pressure on your lower back.
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