how to keep your spine healthy

Saturday, 6 April 2013

When the muscle that flexes the hip get very stiff, which is often seen in the elderly, lordosis become more prevalent. It provides less space for the spinal nerves. By loosening the mucles around the hips to increase the space and thus often ease the pressure on the nerves.
"The abdominal muscles is of particular importance in this context. With a well-trained person you can see a marking of abdominal muscles. With age the distance between hip and ribs will be smaller, because the vertebrae gradually become thinner. This makes the abdominal muscles are also more relaxing. Without the support of these muscles is restricted nervous opening. So it to strengthen the abdominal muscles will be more important with age. And to help to maintain balance. "

So you could say that the right training program can work the same way, as whith a earthquake-stricken building-it is not enough to prop up the building in just one place, no, it's the right combination of support, which causes the building to remain standing.

Whether it is a question of spinal stenosis, arthritis, herniated disc or muscular problems, there are specific exercises that can ensure a life virtually free from back pain. "Be careful," says Dr. Nagler, "and follow the instructions to the letter, even a chronic rygpatient be as good as new in a matter of 4-6 weeks. And by continuing the exercises one can gradually participate in more and more activities and have a completely normal life. It is a pretty small price to pay. "

1. whether you're at home or at work, make sure you sit on a fixed Chair with good back support. Sid never in a very deep or too soft Chair or sofa.

2. When you are sitting, so make sure that your knees are about 1 cm above hip height. You may want to. use a stool.

3. When you drive a car, you should pull the seat forward, so that your knees are above hip height-it reduces the load on the muscles in both the upper part of your back and down over the lower back.

4. make sure not to stand in the same position more than a few minutes at a time. Change the weight distribution from one foot to the other at regular intervals, or put one foot up on a small chair or similar in order to relieve your back muscles.

5. When you sleep, you should lie on the side and pull it one or both knees up to the Chin. You may want to. put a pillow between your knees and ankles, if you think it helps.

6. When you lie in bed, so do not stretch your arms up over your head or behind your neck. Let your arms lie and rest down the side.

7. try to avoid sleeping on your stomach, but if you can't avoid it, so put a pillow under your stomach.

8. When you get out of bed, then bend your knees, so that the soles of your feet are in contact with the bed. Roll over on the side and stand up, while at the same time that you put your legs over the edge.

9. Never try and strain your back

10. remember a warm-up before you begin gardening or on some kind of sport. Think of that professional athletes always warms up before they get started.

11. make sure that you are properly dressed for the work or the sport, you have to start with. avoid getting cold after efforts, where you are going to sweat. If your back begins to "make nodes", then stop immediately.

12. a long, hot bath or an ice pack directly on the pain spot may seem relaxing on sprains in the back.

13. stand up on a stool or a ladder instead of stretching yourself for stuff high up.

14. When you need to move heavy stuff, so slide instead of dragging.

15. Avoid twisting in the back, when you need to reach for  something.

16. If you have a training program, you review regularly, and your back begins to "make nodes", then only perform light exercises or stretching exercises until your back gets better, or you have the opportunity to ask your chiropractor for advice.

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