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Pain Do's & Don'ts
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DON’T: Lock
out your knee joints when bending forward, stretching, or exercising. Locking
out your legs increases pressure in the discs of the lower spine and stresses
the sciatic nerve running down the back of your leg.
DO: Perform
your lower back stretches on a consistent basis, even when you are pain free.
Regular stretching increases range of motion and prevents problems in the
future.
DON’T: Sit with
a wallet in your back pocket. A thick wallet acts as a wedge, twisting the
pelvis, often resulting in pain and dysfunction over time.
DO: Get up
from your desk and move around as often as possible at work. Also when driving
on long trips, get out of the car, walk around, and stretch whenever you have
the opportunity.
DON’T: Keep
your feet planted when lifting and moving objects from one area to another. In
addition, be aware of the fact that while wearing a back support, you may feel a
false sense of security and lift more weight than you really should.
DO: Use your
legs when lifting. Position the object you are lifting as close to your body as
possible without leaning forward. Take small steps rather than twisting your
torso when transferring objects from one area to another.
DON’T: Cross
your legs for extended periods. Not only does this position decrease blood flow
to the lower extremities, but it also can cause imbalance in the pelvis and
strain the sciatic nerve.
DO:
Traction your lower spine by letting your legs hang down while in the deep end
of a pool, using a noodle or raft to support your upper body. If you have
access to a chin up bar, hang from it while allowing the weight of your body to
gently traction your lower back muscles.
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