VOLUME 7 • ISSUE 3 • MARCH 2013
YE A
RS
7
THANK YOU FOR 7 YEARS OF A SLICE OF ORANGE
A SLICE OF ORANGE Refreshing Your Health
WHO’S GOT YOUR BACK? • Did you strain your back? • Brace your back • Ease back pain with posture • Check your mattress
Who’s got your back? IS YOUR BACK GIVING WAY TO THE STRESSES OF THE WORLD? BOUNCE BACK!
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ccording to Charles Darwin, humans evolved from apes, which evolved from lower forms of mammals. One of the most distinct differences between humans and their lower cousins is the ability of man to walk upright. Scientists believe that humans evolve this upright stance to be able to use their hands more effectively. The drawback of this evolutionary tactic is that it put intense pressure on our back, which now has the herculean task of supporting the weight of the upright body.
A SLICE OF ORANGE
VOLUME 7 • ISSUE 3 • MARCH 2013
Ease back pain with posture
Eight out of ten people will experience back pain at some point in their life, and 60 percent of them will have it every year. The most common kind of back pain is lower back pain, which is pain in the lower back (where the spine curves inward).
Having good posture eases the strain on your spine. But what is good posture?
Standing: When standing, your head sits over the torso, not in front of it. The chest should be lifted slightly but not pushed out, with shoulders down and back but relaxed. The pelvis should be in neutral position, with a natural inward curve but the spine is not strained. The best way to achieve this position is not the “chest-in stomach-out” position. Instead, imagine a string tied to your head, like a puppet, pulling you up.
Did you strain your back?
Here are the warning signs of dangerous
There are many causes of low back pain.
causes of low back pain—visit the doctor if
However, a vast majority is caused by strain
you experience any of these:
of the muscles or soft tissues supporting the backbones of the lower back. You see, for
• Sudden, intense pain
the spine of the lower back to remain in its
• Pain over 2 weeks of duration
naturally curved position, straps of muscles
• Fever
need to support it. These muscles run along
• Muscle weakness
the sides of the backbones. On occasion,
• Tingling sensations or loss of sensation
these muscles or their ligaments, experience
• Changes in behavior or consciousness
stress from a sudden strain, or from repeated
• Headache
strain over time. Most of the time, this strain is
• Vomiting
caused by incorrect lifting, walking, running,
• Seizures
standing, jumping, or sleeping positions. Brace your back Rarely, low back pain can be caused by
If low back pain is caused by benign causes
more serious conditions. These include dis-
and is not debilitating, low back pain may be
eases of the intervertebral discs (disc tear or
treated with conservative self-care.
disc herniation), or diseases of the spine and
• Applying a cool pack three times a day
spinal column, including sciatica, scoliosis,
(for 10 minutes each application) helps
fractures (such as from osteoporosis), infec-
sooth inflammation of the muscles and eases
tions, or tumors.
the pain.
Sitting: Sit up straight, but keep your pelvis relaxed, not stiff. Keep your feet supported by resting it on the floor or a low stool. Do not sit for long periods at a time. Take frequent walking breaks.
Sleeping: The best sleeping position is lying on your back on a good mattress. Use a pillow that supports the neck by filling the space between the head and shoulders. The pillow should not force your head upward or allow it to fall downward. However, if you sleep on your side, place a pillow between your legs—this will help keep your spine aligned. Lying on your stomach is bad for your back. But if you can only sleep on your belly, place a pillow under your hips.
A SLICE OF ORANGE
VOLUME 7 • ISSUE 3 • MARCH 2013
Check your mattress • Applying a warm pack three times a day
However, avoid exercises that further strain
(for 10 minutes each application) helps relax
your back. Walking, stretching, and slow ab
tense or strained muscles.
curls are helpful. However, sit-ups and lifting
• Use a medium-firmness mattress when
motions are bad for your back when you
sleeping. This ensures that the spine is well
have low back pain.
supported. A mattress that is too soft offers little support for the spine. A mattress that is
• You may use over-the-counter pain medi-
too firm forces the spine into uncomfortable
cines, such as paracetamol, to help ease
Remember the story “The princess and the
positions. Is your mattress to hard or too soft?
back pain. However, do not take pain medi-
pea”? Unlike her, get a good night’s sleep,
Read “Check your bed.”
cations for more than 2 weeks, since pain
and a healthier back, by checking if your mattress is just right for you. 1. Lie down and feel if there is any pressure on your shoulders or hips. There
EIGHT OUT OF TEN PEOPLE WILL EXPERIENCE BACK PAIN AT
shouldn’t be much. Otherwise, your mattress is probably too hard.
SOME POINT IN THEIR LIFE, AND 60 PERCENT OF THEM WILL
2. Check your lower back. If the spine of
HAVE IT EVERY YEAR.
your lower back sinks into the mattress and curves outward (losing its natural inward curve), the mattress is too soft. 3. Try to slide your flat hand between the mattress and the arch of your back. If you
• There are cases where bed rest for more
that persists after 2 weeks is a sign of a more
that 2 days is recommended, but let your
serious problem.
can easily do this, the mattress is too hard. Lastly, when buying a mattress, don’t just
doctor make this recommendation. Otherwise, get up and get going. Exercising “within
If these treatments don’t work, make sure to
the limits of pain”, meaning pain is not experi-
visit your doctor for more intensive treatments,
enced during the exercise, helps in recovery.
such as prescription medications and surgery.
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelinkbenefits.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2013 ActiveLink
Benefits Made Better
ActiveLink 7/F Electra House Building 115-117 Esteban St., Legaspi Village, Makati City www.activelinkbenefits.com
believe what the salesman tells you. Lie on the mattress right there on the store. Remember that you will be spending a third of your life on your bed.
A Slice of Orange
is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.
Editorial team Alvin Delfin Christine Llenes-Delfin Ivan Olegario, MD