Practically everyone experiences low back pain at some point in life. Some experience it more frequently than others. If you struggle with frequent episodes of low back pain, here are some tips to help you prevent it.
1. Think BEFORE You Lift : By thinking about how to lift properly, you can prevent 90 percent of the causes for a sudden, sharp pain in the back. Place your feet shoulder width apart, bend the knees and tighten up your abdominal wall; all of this is done before you lift.
2. Provide a Good Base of Support : Think as if you are a chair; one leg is pretty wobbly. Two legs are better than one, especially with the feet widely placed for extra support. Place a hand down on a counter top for even more support and now you are a three-legged chair. And both legs and arms in contact with something solid will give your spine the most stable base of support possible.
RLS sufferer Cari Lendrum recommends: Try Cari’s “RLS Squats!” – To do this exercise, start off in a standing position and then bend your knees slightly so that you are in a squat. Rest your forearms on your thighs close to your knees, grasping your opposite wrist for stability if necessary. Maintaining that position, raise and lower your buttocks over and over until you get tired. Repeat the exercise as long as you can without feeling muscle strain or discomfort in the back or knees. Hopefully, this will alleviate your symptoms even if just for a short time. Do you have a strategy for coping with RLS? Share your story and/or advice by contacting Colleen Cancio at firstname.lastname@example.org .
The list of tips for sore feet is not complete without mentioning the butt muscles. This group of muscles may be the laziest in the entire body. When the butt muscles become weak, the entire leg is affected, including the feet. Everything starts to turn inward. The thigh bone rotates inward causing "knock-knees." The ankles turn inward to the point that the arch of the foot can become plastered to the ground. This misalignment of the leg leads to a chain reaction of chronic pain.
Anyone with back, hip, knee, ankle, or foot pain should remember to strengthen the butt muscles. The easiest and most practical way to improve strength in the buttocks is to stand on one leg. Go ahead and try it (if needed, hold onto a chair for safety). Your beltline should remain parallel to the ground and your body should remain upright. If that was difficult, try it again only this time focus on tightening the butt cheek on the same side you are standing on. Once the butt muscles engage, the leg be...
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