Secrets of spine care for women
Osteoporosis
Tips while at home
Osteoporosis is the thinning of bone tissue and loss of bone density over time. It’s the most common type of bone disease. It’s estimated that about 1 out of 5 women over the age of 50 have Osteoporosis.
Practice safe lifting habits like lifting with your knees bent Never twist your back while lifting While washing at a sink, rest your foot on a stool Avoid quick jerky movements, while you switch between chores Whil sleeping, it’s best to sleep sideways with knees bent
Keyboard tips while at work Don’t pound on the keys Use two hands to perform double-key operations like ctrl C Take lots of breaks to stretch and relax Keep your arms & hands warm Eliminate unnecessary computer usage
Tips for growing girls Avoid slouching while writing, reading or watching T.V. Make sure school bags aren’t too heavy High-heels may be fashionale but are disastrous for your spine as they can throw spine out of line. Similarly tight jeans and girdles, can weaken your abdominal muscles, increasing your risk of back injury Always remember to stay active, and indulge in sports and games
How to stand right? Stand up straight, with body relaxed but erect. Throw your shoulders back and keep abdomen pulled in. As a check, stand with heels, buttocks, shoulders and head firmly pressed against a wall. If there’s hardly any space between you and the wall, then your posture is correct
Prevention Regular exercise; Quiting smoking and drinking; Balanced diet with adequate calcium and vitamin D; Bone density tests at regular Intervals.
During Pregnancy Back Pain: Half of all pregnant women
can expect some back pain. Back pain develops for two reasons. One is simply due to the added weight caused by the pregnancy. Another may be due to the extra weight that is carried in the front of the body, shifting your center of gravity forward and putting more strain on the lower back. The muscles in your back may have to work harder to support your balance. To minimize the discomfort, stick with your exercise program.
Preventive Exercise: Find out from your doctor what abdominal and back strengthening exercises are safe for you, and how long you can maintain your regular exercise program. Swimming is an excellent way to keep fit and relieve the stress on your back from the extra weight of pregnancy Lifting: If you have to pick something up, kneel down
on one knee with the other foot flat on the floor, as near as possible to the item you are lifting. Lift with your legs, not your back, keeping the object close to your body at all times.
Carrying: Two small objects, one in either hand, may be easier to handle than one large one. If you must carry one large object, keep it close to your body.