| Soft furniture and poor posture are the cause of | | | | chiropractor's approval. This is especially true for |
| back disorders for about 100 million people, a | | | | people have known back injuries. |
| significant portion of the US population. In many | | | | Pelvis rotation or tail tuck... lie flat on your back on |
| cases, by using the correct type of furniture and | | | | a hard surface with your knees and hips bent. |
| performing two minutes a day of simple | | | | Cross your arms on your chest. Tighten the big |
| exercises, you can help eliminate many nagging | | | | muscles in your back of your hips so that your |
| back problems. | | | | tail is tucked under. Continue this rolling motion, |
| Modern furniture is simply too soft, low backed, | | | | flattening your back and lifting your hips. Did not |
| and encourages poor posture habits. And, poor | | | | push the stomach up. |
| posture aggravates back problems. Automobile | | | | Stomach flattener... use the same starting position |
| seats are made so that a driver must slump over | | | | as in the tail tuck. Lift your shoulders and chest |
| the wheel in order to see where he's going. | | | | by tightening the stomach muscles, doing a partial |
| Unfortunately not every car has an additional | | | | set up. Do not start with the head. Let the head |
| lumbar support area. Many drivers use a rolled up | | | | follow the shoulders. |
| towel or a small pillow in the lower back region to | | | | Upper back routine... lie face down on the floor |
| help support the lower back and can actually | | | | with a pillow under your pelvis and stomach. Relax |
| decrease fatigue on long trips. | | | | your knees. Place your hands with the palms |
| What we really need in this soft, civilized society | | | | outward and thumbs interlocked as high up on the |
| of ours is firm, contoured furniture in our homes. | | | | back is as comfortable. Lift the elbows and |
| Every car should have a lumbar support along | | | | squeeze the shoulders together. Raise the |
| with a bucket style seat that is properly | | | | shoulders and chest on the floor. Repeat, trying to |
| positioned to allow good vision. | | | | raise it higher each time. |
| Beds are typically too soft, and most people | | | | People over 30 should concentrate on stretching |
| believe that they should sleep flat on their backs. I | | | | exercises to compensate for the normal shrinking |
| recommend everyone invest in a good firm | | | | of their discs. Here are two examples of |
| bedding, or least sleep with a bed board under the | | | | stretches that can help. |
| mattress, while sleeping on their side. At first blush | | | | For your lower back... while lying on the floor on |
| this might not seem appropriate, however 28 | | | | your back, bring your knees up against your |
| years in practice has shown that this strategy | | | | chest. Try stretching the right knee to the right |
| works better than most. Of course if you can | | | | armpit, or as high as as comfortable at first. Pulling |
| afford it, the sleep number beds give great | | | | with alternate hands adds to the stretch and |
| support and allow husband-and-wife to have | | | | rotation of the lower back. |
| different settings in the same bed. | | | | Leg raises... lie on your back on the floor. Keep |
| Remember, your spine is not straight like a post. | | | | your knees bent moderately while alternately |
| It's made with three in and out curves to protect | | | | raising your legs. Stretch out tightness by trying |
| the nerves of spinal cord with a type of shock | | | | to raise higher each time. However be very |
| absorber action. Sleeping on your side will also help | | | | careful not to do these stretches with your legs |
| you stop snoring in some cases. | | | | straight. That would put undue pressure on your |
| Couches can also be another type of furniture | | | | lower back and would not be recommended. |
| that can cause problems. Most of the time | | | | There is another excellent stretching exercise you |
| couches can be too soft. If your buttocks goes | | | | can do just about anywhere, even in an elevator. |
| below the levels of your knees when sitting, the | | | | Stand cross legged, relax your body, leaning |
| couch is too soft for you. Recliners are preferable | | | | forward from the waist with your knees slightly |
| because the elevation of your legs and knees | | | | bent. Try to touch your right foot with your right |
| helps stabilize your lower back. | | | | hand and vice versa, while you gently stretch. |
| Most people experience a natural susceptibility to | | | | This not only helps the low back muscles, but also |
| pain as the spine ages. The spine is made up of | | | | the back of the thighs. If you can't touch your |
| 24 bony blocks called vertebra which is separated | | | | foot than simply go as far as comfortable. |
| by cushions of tough cartilage which are called | | | | As I said before people who suffer with back |
| discs. As the spine ages, these discs harden and | | | | injuries of those who have some known disorder |
| lose their flexibility and elasticity. It's like a slow | | | | should always consult their chiropractor and get |
| leak in an automobile tire. As the disc deflates, the | | | | approval before exercising. There is no special |
| spine shortens and becomes less flexible. | | | | sequence for these exercises. Repeating each |
| Unfortunately this process will happen through | | | | exercise for about 30 seconds at a time is |
| time and the natural aging process. There are | | | | sufficient and won't wear you out. For best |
| some simple exercises that take only a few | | | | results, do the routines at least twice daily, once |
| minutes per day which will help the spine stay | | | | before breakfast and again just before bedtime. |
| more flexible, longer. | | | | Feel free to practice as often as you have the |
| For people under 30, these three exercises will | | | | time and inclination. |
| help decrease the likelihood of back trouble as you | | | | By combining exercises and the appropriate |
| get older. Of course before attempting any | | | | furniture, your back problem doesn't have to pain |
| exercises, it is recommended that you get your | | | | you. |