Back Pains, Neck Pains, and Headaches are big problems for many of us that don’t spend their days hunting in the wild – as we were designed to do!
At the Club, we’ve been looking at Reducing Aches and Pains for quite some time, so we thought we’d put together a few simple things you can do yourself at home or at work to help you Avoid Everyday Pains.
Improving your posture is critical!
1) Sitting – though everyone has a different perfect sitting position, try the following:
- Sit in your desk chair and roll your pelvis all the way forward, arching your back.
- Reverse this so that you’re rolling your pelvis all the way back, flexing your spine.
- Go back and forth between these 2 positions till you find the position that’s right in the middle.
2) Don’t work on a laptop
3) Set up your monitor so that it’s about 10degrees down from straight – don’t be leaning and rounding forward.
4) Add a footrest beneath your desk – your ankles should be slightly flexed.
5) Take a few minutes every hour to stand up and stretch, or lie flat on your back.
This is when your body heals – and is important to avoid injury and heal from existing injuries you may have.
6) Check your mattress – it must support you so that you don’t sink in and stay in a reasonably neutral position (this is the number one reason for sleep deprivation!). Also, don’t keep the same mattress forever as the effectiveness decreases over time (hint: if you’re looking to buy, some places allow you to try out the mattress for a couple of weeks before buying).
7) Experiment with pillows – aim to keep your spine in a neutral position. If you sleep on your back, try putting a pillow under your knees. If you sleep on your side, put a pillow between your knees.
Research shows that exercise can help not only reduce pains, but prevent them too! Many pains are caused from muscle imbalances, so you must maintain your mobility and muscle strength.
8) Walk regularly, but correctly! People tend to walk with their knees instead of their hips, which can lead to pains. The right way is:
- Push off from the balls of your feet
- Swing your arms
- Take a long stride, not short steps
- Walk briskly so you’re slightly winded (so you can still talk but not sing!)
9) Include Flexibility and Strength Training – the stronger and more flexible you are, the more your body can distribute force throughout the system rather than concentrating it at each joint.
10) Lose some weight – This can help with pains in the joints of your hip, knee, ankle, and lower back!
Hope this helps!