Five Simple Tips to Reduce Back Pain

How we sit, stand, bend and lift play a crucial role in how we are able to protect the health of our backs. People who experience occasional or chronic back pain often find that simply tasks that are performed daily can unexpectedly cause pain. Standing at the kitchen sink, putting away dishes or food, brushing your teeth, getting in and out of bed and getting into your car are activities that should be done with ease but often result in back pain. Below are five simple tips that can help you reduce the strain placed on your back while doing these daily activities.

1.  When working at the kitchen sink open the cabinet door beneath the sink and rest one foot on the floor of the cabinet. Resting one foot on the cabinet floor helps to reduce the pressure placed on your low back by slightly tilting your hips backwards. If you do not have a cabinet under your sink use a small stool or telephone book. Remember to switch feet periodically. Using a padded, slip resistant mat on the floor by the sink will help reduce the chance of injury from slipping.
2.   Modify you kitchen cabinets to have can have pull out shelves on rollers. Pull out shelves on rollers allows you easier access to food as well as cooking utensils. If you have stationary cabinets make sure that the food and cooking utensils that you commonly use are placed on the shelves that are at waist to chest level. Place food and cooking utensils that you infrequently use in cabinets below bending your knees and keeping your back straight when reaching for them. Use a small stool with slip resistant feet to reach shelves above your head. This will help minimize bending and reaching above your head, which places stress on your back, neck and shoulders.
3. Brush your teeth with your knees slightly bent. A slight bend in your knees will help reduce the pressure placed on your back and keep you from bending forward. You can also open the cabinet door underneath the bathroom sink and rest your foot on the cabinet floor.
4. Support your spine when getting in and out of bed. Begin by sitting on the edge of the bed, simultaneously lift both legs keeping them together as you use your arms to lower your body onto your side. Move from your side to your back. When getting out of bed first turn to your side and then push your body up while simultaneously swinging your legs to the side of the bed – ending in a seated position.
5. Turn and sit then move your legs when getting into your car. When opening the car door turn your body first and sit down on the car seat. Next take both legs and swing them into the car together. This reduces the stress placed on your spine. Opening the car door and putting one leg in before sitting twists your low back increasing the chances of back pain If you have any comments or questions about the information in this article or ideas for future articles please contact at wmadoskydc@aol.com.