Archive | March, 2016

Prevent Back Pain

16 Mar


One of the best ways to prevent back pain is to keep your back muscles strong. Follow these steps to help protect your back and prevent back pain:

  • Do back-strengthening and stretching exercises at least 2 or 3 times a week.
  • Stand and sit up straight.
  • Avoid heavy lifting. If you do lift something heavy, bend your knees and keep your back straight. This way, your leg muscles will do most of the work.
  •  Stay active and eat a balanced diet.
  • If you are overweight, lose weight to help lower the strain on your back.

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Stop Slouching!

12 Mar


STOP slouching! When we slouch, are muscles and ligaments struggle to keep us balanced. The back has three natural curves: an inward curve around the neck, an outward curve around the mid-back, and an inward curve of the low back. Good posture helps to keep these curves in neutral position.

What is a good posture when I am standing?
• Pull in your abdomen
• Keep your shoulders back and relaxed
•  Feet should be about hip distance apart
• Your weight should be balanced evenly on your feet
•  Let your hands hang naturally

What about when I am seated?
•  Make sure the chair you are sitting in allows your feet to touch the floor
•  Sit completely back in your chair
•  Aim the top of your head toward the ceiling
•  Relax your shoulders back

Dr. Bob, HAWA Medical Director

Back Pain

5 Mar


If you’ve ever groaned, “Oh, my aching back!”, you are not alone. Back pain is one of the most common medical problems, affecting 8 out of 10 people at some point during their lives. Back pain can range from a dull, constant ache to a sudden, sharp pain. Acute back pain comes on suddenly and usually lasts from a few days to a few weeks. Back pain is called chronic if it lasts for more than three months.

Most back pain goes away on its own, though it may take a while. Taking over-the-counter pain relievers and resting can help. However, staying in bed for more than 1 or 2 days can make it worse.

If your back pain is severe or doesn’t improve after three days, you should call your health care provider. You should also get medical attention if you have back pain following an injury.

Treatment for back pain depends on what kind of pain you have, and what is causing it. It may include hot or cold packs, exercise, medicines, injections, complementary treatments, and sometimes surgery.

NIH: National Institute of Arthritis and Musculoskeletal and Skin Diseases