![]() A program of strengthening, stretching and aerobic exercises will improve your overall fitness level. Regular exercise is important to prevent back pain and injury. Because extra pounds can make back pain worse, you should maintain a weight that is appropriate for your height and body frame.Įxercise. Your workspace may need to be rearranged to keep your spine from slouching. If you have back pain, you may need to make adjustments to your daily standing, sitting, and sleeping habits and learn proper ways to lift and bend (see Self Care for Neck & Back Pain). The lower back (lumbar curve) bears most of your weight, so proper alignment of this section can prevent injury to your vertebrae, discs, and other portions of your spine. Using correct posture and keeping your spine in alignment are the most important things you can do for your back. With much practice, the correct posture for standing, sitting, and lying down (as described below and on the following page) will gradually replace your old posture. Awareness of your own posture, plus awareness of proper posture which leads to conscious correction.A balance of muscles on both sides of the spine.Posture is the position in which you hold your body upright against gravity while standing, sitting, or lying down. ![]() Working together these muscle groups act as guy wires to stabilize your spine. These muscles allow us to stand upright and lift objects. These muscles enable us to flex, or bend forward, and are important in lifting and controlling the arch in the lower back. The flexor muscles are in the front and include the abdominal muscles. These curves are maintained by two muscle groups, flexors and extensors. The spine has three natural curves, a concave cervical and lumbar curve, and a gentle convex thoracic curve.
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