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Back Tips
Most forms of back pain can be prevented.
Minimize your chances of getting back pain by following these simple rules!
15 Tips to keep your back pain away!
Keep to your ideal weight. Being overweight strains your back.
Eat a fair amount of dairy products which are rich in calcium.
Take calcium supplements if your diet is deficient in dairy products or you are a female approaching Menopause.
Warm up before exercise and stretch both before and after exercising.
Exercise on a regular basis and ask your trainer to provide you with a safe and tailored exercise regime for your needs.
Avoid both alcohol and smoking.
Sit properly at your desk without slouching and change your chair if it is too flimsy and does not offer back support.
Make sure you are sitting at the right height at your desk and should not be too low or too high and the back adjustment should be at a comfortable angle.
Breathe using your diaphragm (the muscle which moves your belly in and out)
Ensure you wear adequate protective gear if working above ground level or if engaging in contact sports which could result in trauma (e.g. Rugby)
Use a good firm mattress.
At the gym, avoid the squats using a loaded bar.
Never hook the phone under your neck and type at your keyboard since this puts a lot of strain on the back.
Have lots of warm bath and massage to soothe sore muscles.
Encourage your children to exercise. A study by Burton et al has shown that the risk of back injury is increased if sport is started at adult life other then in childhood.
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