The tips you can use the acronym R. E. S. T. P. I. L. S.
Rest: Yes, rest is when your body will recover. How and where you rest can make all the difference. Get rid of any mattress that is not supportive like waterbeds or feather beds and replace them with a firm supportive mattress. Avoid sleeping on your stomach and try placing a pillow under your knees for back sleepers or between the knees to reduce pressure.
Eat Smarter: Our Nutrition plans at Baer Fit are a great start, but do your own research and ask us questions! Bone up on the nutrients that help build and maintain strong bones and prevent fractures. Vitamins can be beneficial but if they are not natural don’t waist your money! You may notice the over the counter brands say they offer 400% of some nutrients, and though the statement as crafted is accurate, the facts are false. 80+% of the tablet is still in tact when it leaves you, meaning the vitamins end up in the…..well not you!
Stop smoking: For the purpose of this article we will disregard the 20+ known carcinogens added to todays tobacco, instead we will discuss the restriction of blood flow to the discs that cushion and support the spine.
Take a load off: Yes at Baer Fit I will be strengthening your core muscles but here are a few tips for every day application. If you must lift a heavy weight then make sure you engage your core, keep the weight as close to your body as possible and lift with your legs and not your back, and do not twist! Sounds like the dead lift don’t it!
Posture: Remember the best free advise you ever got, from the person who loved you the most, your Mom. “Don’t slouch!” And for those in the military who got no love you might remember, Stand up straight, shoulders back, and suck in your gut! Yep that was good advise also. When sitting try to have your knees slightly higher than your hips and sit all the way back in the chair. Make sure your chair provides good lumbar support or use a rolled up towel to create it. At least every 30 minutes you should get up and stretch your back.
Ideal Weight: Extra pounds around the belt-line greatly increases your risk for the big three killers, Heart attack, Stroke, and Diabetes. But sticking with the topic at hand have you ever tried walking around carrying a bowling ball in front of you? Yep I know my back would hurt after a few hours. You just don’t realize it as much because your body try’s to adapt, and does for a while. And husbands with a pregnant wife, you have no idea how much she would appreciate an un requested back rub!
Lighten the load: Don't overload the book bag and use BOTH shoulder straps. Oh, and if you have a Fit Bit you get more steps by making multiple trips back and forth from the car and you don’t risk side loading your back while going up the steps!
Shoes; Ditch the high heels ladies, and men those cool looking cowboy boots can lead to low spine subluxation! But the Chiropractor will love your contributions to his 401k! Instead wear 1” or less heeled shoes that are cushion and support each step!
Thomas "Tommy" Harnett BSAS, CFT, Emt-P 937-470-6815 cell
937-748-9905 office firstname.lastname@example.org