Conventional wisdom acknowledges the human body's intelligence. When something is amiss, our body communicates through signs, or symptoms, urging us to address the issue. For example, a headache might lead you to discover, upon consulting a doctor, that it stems from a muscle contraction or cervical issues. It's common for people to lament such ailments without seeking the underlying cause. Therefore, identifying and treating the sources of discomfort is crucial. Subsequently, it's vital to avoid actions or habits that may have triggered the discomfort initially.
1. Lifting objects off the ground with a bowed back
Often, we don't stop to think about it, but it's likely that we're not lifting weights correctly. Consider the act of picking up a box from the floor. The first consideration should be whether you possess the strength or training to lift a specific weight. Incorrect lifting techniques or overestimating our lifting capacity can result in serious back injuries. Moreover, it's crucial to avoid bending your back or waist when making such a significant effort.
To properly lift an object, spread your legs and bend your knees as though you're about to squat. Engage your core as you grasp the object, keeping it as close to your body as possible, and utilize the muscles in your hips and knees. Keep your back straight throughout the lift, performing the squatting motion without bending the spine forward.
2. Having poor posture in front of your laptop when working
Spending prolonged periods sitting with an arched back or with shoulders rolled forward and a hunched back can lead to low back pain and discomfort in the central back area. Additionally, neck pain or discomfort in the upper shoulders is common, as the neck endures extended tension from looking at a screen for hours.
Proper sitting posture includes: relaxed shoulders, elbows close to the body, and a fully supported back against the chair. Hips and knees should form angles between 90° and 100°. Legs should not be bent at hip level nor should feet dangle. Position the top of your laptop screen at your horizontal line of sight to minimize neck strain.
3. Sleeping face down
Sleep is one of the most vital activities in our daily cycle, serving as a period when the body repairs itself and gears up for the day's demands. Many prefer to sleep face down, yet this position may cause health issues due to the unnatural alignment of the neck and jaw, potentially leading to muscular strain, neck discomfort, or even torticollis.
Recommendation: To break this habit, one might lie face down only until drowsiness sets in, then switch to lying on the back or side. To prevent reverting to the face-down position, placing a pillow beside oneself to embrace can help maintain a proper sleeping posture throughout the night.
4. Carrying your backpack or purse on one shoulder only
Carrying a backpack or purse on one shoulder can lead to the body compensating with the opposite side of the trunk. This habit may result in contractures and neck pain, particularly if the carried weight is substantial or not regularly shifted to the other shoulder. A sedentary lifestyle exacerbates these issues due to muscle resistance deficiency.
To carry weight correctly: Select only essential items for your bag and alternate the load between shoulders to distribute the weight evenly. When using a backpack, place heavier items at the bottom and lighter ones at the top to prevent neck strain during movement.
5. Walking around while looking down at a phone
Today, it's a common sight to see most people engrossed in their smartphones, which have become indispensable for various daily tasks. However, if we were to step into another's shoes and observe our habits, we'd notice the strain this places on our necks and backs. For proper dynamic posture, it's crucial that our spine is aligned correctly to prevent wear and tear, loss of balance, and improper joint movement, not to mention potential injuries or muscle pain from prolonged poor posture.
To maintain good posture, it's advisable to engage in exercises that strengthen the back, pelvic, and abdominal muscles. Keeping a healthy weight is also essential for preventing back issues. It's wise to avoid wearing excessively high and uncomfortable heels and to ensure that frequently used items are positioned at a comfortable height.
6. Driving with your elbow out the window or with the seat too far back
Repetitive movements over time, particularly those that stress the tendons, can lead to injuries. For instance, consider the act of resting your arm out the car window while driving, rather than on the armrests, which might extend your arm unnaturally. Similarly, if your seat is too far back, it may force your elbow or shoulder into an awkward position, potentially causing tendonitis.
Recommendation: Minimize any activities that could cause joint pain. If avoidance is not feasible, try to mitigate the impact on your joints by engaging in low-impact exercises such as cycling or swimming. Remember to stretch after each session. It's also crucial to be aware of and correct any improper postures while driving or doing any other joint-intensive tasks.
7. Sitting down when you still have your wallet in the back pocket of your pants
Sitting incorrectly can first impact the ipsilateral sciatic nerve, which links your legs to your spine. Often, we unknowingly inflict this type of damage through everyday actions. For instance, sitting with a wallet in the back pocket can, although it may seem harmless, lead to severe pain in the sciatic nerve that runs from the spinal cord to the outer thigh. If not addressed promptly, such a condition can become chronic.
Recommendation: Ensure proper seating posture by emptying your pockets and keeping your feet flat on the ground. Avoid tucking your legs under your buttocks.
8. Crossing your legs for an extended period of time
Many of us unconsciously cross our legs when sitting, and it's not uncommon to spend an entire workday in this position. Despite the comfort or elegance it may seem to provide, sitting with crossed legs for extended periods can lead to spider veins or varicose veins. Beyond being a cosmetic issue, this habit can contribute to more severe health problems. It also increases the risk of blood clots, which can cause significant tissue damage or affect the sciatic nerve and its branches, among other health complications.
Recommendation: Always keep your legs parallel. Ensure your feet have support, whether from the floor or another object, and maintain a straight back.
9. Cleaning glass and other surfaces
It's become evident from the points previously mentioned that it's crucial to be mindful of how you execute certain motions in your daily life. For instance, when cleaning windows, there's a risk of overworking our wrists, potentially leading to injuries from either sudden impacts or repetitive stress. Such injuries could render us unable to move our hand or wrist if complications occur.
Recommendation: Strengthen your bones by ensuring adequate calcium intake and try to prevent falls whenever possible. Also, when engaging in repetitive movements, it's beneficial to take breaks periodically.
Do you experience back pain? Are there any methods you use to alleviate joint discomfort during extended periods of work?
Over the time I have noticed that when I have a toothache and drink as well as gaggle with oolong tea, the toothache disappeare without tang any painkillers.
ReplyDelete