| Almost all of us at some time or other will | | | | 5. To relieve lower back tension & pain: |
| experience back and/or neck pain throughout our | | | | Stand at a counter ( bathroom height) resting one |
| lives. Most of us know that when we sit in one | | | | foot or calf. With your back STRAIGHT, lean |
| place for too long, bent forward, either so | | | | your chest forward toward your foot, while |
| focused on a project in front of us or at a | | | | reaching your hand toward your ankle. Inhale, |
| computer, we end up with an aching back and/or | | | | exhale and stretch forward. Repeat 3 breath |
| neck. Some of us know that we have spent | | | | cycles 3 x each side. |
| years at the same job doing repetitive activities | | | | 6. When an injury or strain just occurs, using ice |
| or movements that end up straining our muscles | | | | wrap or cold application within the first 48 hours |
| and joints. Of course there are the times when | | | | works best. However, alternating between hot |
| we do our share of weekend chores and wind-up | | | | & cold every 20 minutes for up to 2 hours |
| pulling weeds, mowing the grass, raking leaves or | | | | day can be a good alternative. |
| shoveling snow and by the next day we can | | | | 7. Drink a lot of water. When recovering from an |
| barely move out of bed. For some of us that old | | | | injury, our bodies require a lot of hydration to |
| "injury" creeps back every once in a while until | | | | support healing. A good guideline is to drink in oz. |
| one day it becomes more and more noticeable | | | | the equivalent of 1/2 your body weight. For |
| and more intense. For whatever reason, we know | | | | example, if someone weighs 150 lbs. they should |
| that over time, life has found it's way to | | | | drink 75 oz. water per day! |
| accumulate on our bodies. Compensations begin to | | | | 8. Take 1-2 tablespoons of Omega Fish Oils (EFA): |
| develop and we become stiffer, less flexible and | | | | rich in Omega 3,6 & 9 these essential fatty |
| more out of balance. | | | | acids act like an "oil change for the brain." They |
| How then do we stop this from happening? What | | | | have anti-inflammatory properties and help with |
| can we do that will help reduce our symptoms | | | | promoting nervous system functions. |
| and make an impact on our pain? | | | | 9. Stretch in the shower. Not only does the hot |
| There are many ways to treat back & neck | | | | water help to improve localized heating to the |
| pain and of course there are many different | | | | muscles if you add a stretch while letting the |
| causes for that pain. It is difficult to treat every | | | | water beat down, you will alleviate tension and |
| individual with a "cookie-cutter" approach, | | | | pain. To help neck tension: try tilting your ear to |
| however, there are simple things that can make | | | | one shoulder while taking that same-side hand on |
| significant changes in helping to reduce that pain. | | | | top of your head, gently let the weight of your |
| The following are 10 tips for easing back & | | | | head fall toward the side as you give yourself a |
| neck pain: | | | | little assist with your hand. To alleviate back |
| 1. When sitting at a desk/computer: position | | | | tension: Place one hand on your hip as you lift one |
| yourself at eye-level to your computer screen | | | | arm over head toward that side. Reach toward |
| & make sure you are not having to turn | | | | one side while you push your hips to the opposite |
| your head to one side. | | | | side with your hand. This will help reduce tension |
| 2. When sitting at a desk/computer: try to | | | | to the muscles on the side of your back that |
| position your hips higher than your knees: this will | | | | often cause back pain. |
| throw your shoulders back and reduce the strain | | | | 10. Try to walk or exercise 20 min./day. Regular |
| on your neck. | | | | exercise whether it be walking, swimming, yoga, |
| 3. Do NOT sit for more than 50 minutes at one | | | | pilates or weight-training will improve your mobility, |
| time. Stand up and stretch backward with your | | | | strength and tolerance to functional activities in |
| hands on your hips & knees straight, inhale | | | | your daily life that could prevent you from |
| deeply, exhale and stretch a little further. Repeat | | | | becoming injured. |
| 3 times. | | | | As a Physical Therapist, I have treated thousands |
| 4. To relieve upper back & neck tension: | | | | with neck & back pain. As mentioned above, |
| Clasp your hands behind your head, elbows apart, | | | | there are many causes of pain, however with |
| try to squeeze your shoulder blades together | | | | awareness comes knowledge. I educate my |
| without shrugging, inhale, then exhale & | | | | patients all of the time and teach them exercises, |
| stretch a little further (eyes & head gaze | | | | techniques and health information that they can |
| upward). Repeat 3-5 times. | | | | use for the rest of their lives. |