You probably don't even think about your back-unless it hurts. Fortunately, a sore back will often settle down or improve on its own within a month to six weeks. But with a little care and attention, you may be able to avoid an aching back in the first place.Your back is a balanced network of bones, muscles, ligaments, tendons and nerves. All of these work together to balance and bear the weight of your body and whatever you happen to be carrying.
Within this this network is a series of curves- in your neck, upper back and lower back. These curves help absorb the impact of day-to-day living. Of the three curves, the lower back (lumbar spine) is the most common site of pain. Any number of things may contribute to lower back pain, including poor muscle tone, excess weight ( especially around your middle ) and improper or heavy lifting.
In addition, poor posture and sitting or standing in one position for a long time puts extra stress on your back. To help prevent back pain you need to combine aerobic exercise, muscle strenght and flexibility, and proper baody mechanics.
Aerobic Exercise. Regular, daily aerobic activities that don't strain or jolt your back are often recommended for back care. These exercise can increase strenght and endurance in your lower back, allowing your muscles to function better. Appropriate activities might include walking, swimming or biking. Talk with your doctor about what activity might be best for you.
Muscle strenght and flexibility. Conditioned abdominal and back muscles work together like a natural corset for your back. Flexibility in your your hips and upper legs allows for proper pelvic bone allignment, which directly affects how your back feels.
Hamstring stretch- Sit on a firm bed. Keeping your back straight, slowly bend forward ( do not bounce ) at your hips until you feel a gentle pull in the muscles under your thigh. Hold for 30 seconds. Repeat four times with each leg.
Maintain a neutral pelvic position- Ideally, the top of your hip should be level. Stand with your feet hip-width apart, knees slightly bent. Gently tighten and pull in your abdominal muscles while slightly tucking under buttocks muscles.
Bridging- This strengthens abdominal, buttocks and lower back muscles. Tighten your abdominal muscles and slowly raise your hips as afr as you can without dis comfort. Hold for 10 to 30 seconds and repeat three times. Gradually increase the time as you improve.
Knee-to-chest stretch- Lie on a firm surface with your hips and knees bent and feet flat on the surface. Pull your left knee toward your chest with both hands. Hold for 30 seconds. Repeat four times with each leg.
Proper body mechanics.
Stand- Maintain a neutral position. If you must stand for long periods of time, alternate placing your feet on a low footstool to take some of the load off your lower back.
Sit- Choose a seat with good lower back support, or place a pillow or rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips level.
Lift- Let your legs do the work. Move straight up and down. keep your back straight and bend only at the knees. Hold the load close to your body. Never lift and twist simultaneously.
Sleep- When you sleep, give your spine a rest, too. Lie on your side with a pillow between your bent knees, or lie on yout back with a pillow under your knees. Following these simple precautions can help your back do its job- perhaps with- out reminding you it's even there.
Thursday, March 12, 2009
Sunday, March 1, 2009
Tips on Debt Reduction
1. Establish a Budget. Often, families who make a reasonably good income say they don't know where it all goes. You can find out by making all your purchases by check for a period of three months. Then simply study your checkbook register for that period. Many are surprised to learn how much money is spent on unnecessary items.
2. Set goals for your family. Many families live from paycheck. They aren't really enjoying life; they're just existing- just getting by. Why not set goals for your family? Pay off some debt by a set of date. Save money for your next car. Have the children start saving regularly for their college expenses. Setting goals and meeting them brings satisfaction.
3. Destroy your credit cards. Credit cards are of the major causes of family indebtedness. They are so easy to use and so hard to pay off. If you find that you are not paying off the cards in total each month or that you are using them to purchase items that you would not otherwise have bought, then you should destroy your credit cards before they destroy you or your marriage.
4. Purchase depreciating items with cash. In general, families who use cash to make their purchases spend less. For one thing, when you save up for an item, you are more likely to make sure you get the best deal available. On the other hand, you're more likely to purchase things that will soon be used up or eaten when you can delay paying for them than when you have to lay out the cold, hard- and hard-earned- cash.
5. Begin economy measures. Sometimes we're not aware of how mush we could reduce our monthly expenses just by watching some of the small things. Take utilities, or example, just setting your thermostat a little higher in summer and a little lower during the cold months and turning out the lights in rooms not being used can save a significant amount over the course of a year. You can also save by making fewer and shorter long-distance calls, by shopping on sale days and by eating out less often.
6. Have a sale.Most of us have closets and basements and garages cluttered with items that we never use again, things like children's clothes and toys; old books, magazine and record albums; tools and leftover building materials- the list goes on and on. Why not collect all this "stuff", have a yard sale, and place the proceeds on your debt?
2. Set goals for your family. Many families live from paycheck. They aren't really enjoying life; they're just existing- just getting by. Why not set goals for your family? Pay off some debt by a set of date. Save money for your next car. Have the children start saving regularly for their college expenses. Setting goals and meeting them brings satisfaction.
3. Destroy your credit cards. Credit cards are of the major causes of family indebtedness. They are so easy to use and so hard to pay off. If you find that you are not paying off the cards in total each month or that you are using them to purchase items that you would not otherwise have bought, then you should destroy your credit cards before they destroy you or your marriage.
4. Purchase depreciating items with cash. In general, families who use cash to make their purchases spend less. For one thing, when you save up for an item, you are more likely to make sure you get the best deal available. On the other hand, you're more likely to purchase things that will soon be used up or eaten when you can delay paying for them than when you have to lay out the cold, hard- and hard-earned- cash.
5. Begin economy measures. Sometimes we're not aware of how mush we could reduce our monthly expenses just by watching some of the small things. Take utilities, or example, just setting your thermostat a little higher in summer and a little lower during the cold months and turning out the lights in rooms not being used can save a significant amount over the course of a year. You can also save by making fewer and shorter long-distance calls, by shopping on sale days and by eating out less often.
6. Have a sale.Most of us have closets and basements and garages cluttered with items that we never use again, things like children's clothes and toys; old books, magazine and record albums; tools and leftover building materials- the list goes on and on. Why not collect all this "stuff", have a yard sale, and place the proceeds on your debt?
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