I recently came across an excellent site by Dr. Jolie Bookspan. She has several articles and books about avoiding pain including back pain.
She states that not all exercise is good medicine. At her Academy of Functional Exercise Medicine, they teach individuals and groups healthy biomechanics habits for daily life instead of injury-producing habits, good food instead of disease-causing food, healthier training for high level athletes and military, healthier medical practices for the sick, no cost preventive medicine, “green” fitness, and healthier mindset. No need for commercial exercise equipment or supplements.
Living a healthy life becomes inexpensive, simple, self-empowering, “green,” and fun.
Foods That Promote Back Pain
There are foods that promote inflammation such as dairy, meat, refined sugar, and white flour. Instead, eat anti-inflammatory foods – leafy green vegetables, flaxseed, cherries, grape skins, blueberries, spices like ginger and turmeric.
Tips To Prevent Back Pain
* First thing in the morning, don’t sit on the bed. Instead of sitting and rounding your back first thing, turn over and lie face down. Prop gently on elbows, but not so high that it strains. Don’t do this if it hurts. It should not hurt to simply lie straight. It should feel good and help you straighten out first thing. Get out of bed without sitting.
* Count how many times you bend each day. Imagine the injury to your back by bending wrong that many times each day.
* Lift using the squat and lunge, not by bending over.
* Notice the huge amount of forward bending exercises, crunches, toe touching and most Pilates . Most people do not need more forward bending any more than they need a Tetanus shot every day. Use when needed instead of daily overdoing.
* Notice bent forward and hunching positioning and exercises in fitness magazines. Then notice your own habits.
* Stand and carry things without rounding your upper back forward or leaning back (exaggerating lumbar curve to the back or side).
* When sitting, it is not true that you must “keep feet on floor” or keep “flat thighs” – parallel to the ground. That is often repeated, but it does not change injurious mechanics and is not needed. Focus on the main issue, not the trivia. Use the free Sitting Healthy article.
* Learn to restore upper back muscle length using the free Fix Upper back and Neck Pain article.
* Don’t tighten your muscles to move or exercise. Gluteal and ab tightening was a pop fitness fad, not healthy medicine.
* Walk, run, and jump lightly. You don’t have to tiptoe. Your body needs motion and impact for health. Just don’t jolt your joints into dust.
* Make sure your pain is not from medical conditions (vascular, infection, other) or from many medicines known to have body pain as side effects
Purchase her popular books at Amazon below:
You can check out her web site here: drbookspan.com
