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😀🛏 BACK CARE SATURDAY 🛌😁
Your pillows can have a big effect on your back pain, due to the angle of your neck during the night. Be aware of this and select a suitable pillow - that is neither too big nor too small and supports your neck, keeping the spine in a straight line, whether you are lying on your side or your back. . . .
💯🏋️♂️ BACK CARE SATURDAY 🏋️♀️💯
Sleeping positions... and pillows...
Pillows are not just for your head and neck. Depending on your sleeping position, additional pillows can help keep your spine in the proper position. The pillow for your head should support the natural curve of your neck and be comfortable. A pillow that's too high can put your neck into a position that causes muscle strain on your back, neck, and shoulders⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Choose a pillow that will keep the neck aligned with the chest and lower back. Your pillow should be adjustable to allow you to sleep in different positions. Replace your pillows every year or so.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Which is the most comfortable position and which is best for you and your back?
For comfort, this really depends on your preference. Some people find sleepng in certain positions is more comfortable and comforting than others. Nevertheless, you sometimes HAVE to sleep in a certain position - due to injuries, space or many other factors... These are some tips as to how to make these positions more comfortable:
Sleeping on your back A traditional sleeping position, but it can place strain on your lower back and neck, which would then lead to pain and discomfort. Research recommends supporting the neck, lower back, and knees during back sleep. - A small pillow under the back of your knees will reduce stress on your spine and support the natural curve in your lower back. The pillow for your head should support your head, the natural curve of your neck, and your shoulders.This will help to distributes the force of gravity across the length of your spine and will reduce the probability of neck or back pain during sleep.
Sleeping on your front Less common, this sleeping position places great stress on the lumbar curve as it forces it to flatten.It also puts strain on the neck since the head is rotated. Placing a back support pillow under your pelvis will raise your lower back and help maintain the lumbar curve, and a shoulder support will ease strain on your neck
Sleeping on your side I believe this is the most common sleep position, however, it also has its drawbacks. When sleeping on your side, gravity pulls the spine from its naturally straight shape and this leads to neck and back pain. Over rotation of the pelvis in this sleeping position can cause lower back strain. You need to keep the spine straight by having a neck support pillow. Accompany this with a firm pillow between your knees, and/or at your waist, as this will prevent your upper leg from pulling your spine out of alignment and reduce stress on your hips and lower back. In addition, pull your knees up slightly toward your chest. By doing these, you will distribute the force of gravity across the length of the spine and reduce the probability of neck or back pain during sleep.
💯 BACK CARE SATURDAY 💯
Back pain can be greatly reduced by strengthening your back, glutes, pelvic floor and, especially, core muscles. This exercise not only strengthens these areas, but also promotes an optimal rib cage positioning, along with the mechanics that support your spine. ✔️Start by lying comfortably on your back with your heels up on a chair and knees aligned above your hips. ✔️Place a yoga block or pillow between your legs. ✔️Without using your lower back, activate low, deep core muscles and your glutes (muscles of your bottom) to lift your pelvis off the floor a few inches into a slight bridge. ✔️While bridging, inhale through your nose, filling the lowest lobes of your lungs. You should feel your lower ribs externally rotate to expand outward, as opposed to only inflating your upper chest. ✔️Exhale, using core muscles to help internally rotate your lower ribs and release your rib cage downward, expelling all air. A complete exhalation is necessary to fully relax your diaphragm. ✔️Inhale for a count of five, exhale for a count of seven, and pause -- without taking a breath -- for a count of three. ✔️Take five breaths like this while maintaining the bridge position. Take a break and repeat.
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🧘♀️🤸♀️🚶♀️💯 BACK CARE SATURDAY 💯🚶♂️🤸♂️🧘♂️
The Standing Forward Bend is a very useful stretch, which can be performed by everyone - you just bend as much as your body will allow.
This picture depicts someone who is very flexible - you DO NOT have to be flexing this much to get benefit....
Bend forwards as much as YOU can, you may not be able to bend very far - no problem, just do it... You will benefit from it anyway.
If you do it evey day, you WILL not only become more flexible over time, but also gain all the other benefits mentioned here. . . . .
🏃♀️💯😊 BACK-CARE SATURDAY 😊💯🏃♂️
This stretch is a great one - I try to do it every day, and it really helps!
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💯🏋️♂️🧘♀️ BACK CARE SATURDAY 🧘♂️🏋️♀️💯
.... Actually, not only for your back, but for your whole body.....
Whatever kind of seat you have, it should encourage you to sit up straight, with your shoulders over your hips ... not, as so many people do, sitting leaning forwards. If you lean forwards, your lumbar (lower back) muscles have to work overtime in order to support your upper body. It is, in fact, similar to holding a dumbbell in your hand for hours... help your muscles... sit up straight! The easiest way to do this is to have a comfortable chair - with a good back support, and to sit back in that chair with your knees well under the table. This will keep you in an optimum position. You will need to ensure that your screen is at eye level - so you aren't having to either look up or down at it, and you may need to have a support under your feet as well.
Moving every 15 minutes helps your health in a myriad of ways, but principally: it helps to stop muscles being held in one position for too long, it will help keep your circulation moving - which is really important to avoid blood clots, and it will help keep your mind more active. . . . .
💪😱💥🚶♀️ BACK-CARE SATURDAY 🚶♂️💥😱💪
All these beliefs are false!
The benefits of exercise are multiple, and it REALLY DOES help your back. Most back pain is due to an intrinsic weakness. Strengthening the muscles of your abdomen and pelvis can relief an enormous amount of back pain! Taking it easy avoids addressing the underlying issue and just leads to further problems.
Pain with activity - it all depends on the pain. If you get pain when working out, discuss this with your doctor, physiotherapist or chiropractor. This person will guide you as to what you should and shouldn't be doing.
Bedrest - the traditional "cure" for back pain - It has now been proven that this is the worst thing you can do. Your back NEEDS to move!
Lifting - you DO need to learn the best ways to lift, and bending your knees is often the safest way, especially if you don't know the other safe ways. Find out what is safe from your Physio or chiropractor.... . . . .
💪🧘♀️😁✅ BACK-CARE SATURDAY ✅😁🧘♂️💪
There are so many things you can do to reduce, prevent or even cure back pain, and many of them are simple - Like ensuring you stretch on a daily basis.
Keeping the muscles, not only of your back, but more imprtantly your pelvis and abdominals, flexible and strong is one of the best ways to combat back pain.
Ensure you don't overdo the stretching when you first start. You will become more flexible with time and your back will appreciate even just small amounts of stretching. Work on it. Don't miss a day unless it's unavoidable. You will soon start to notice a difference!
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