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Are You Comfortable > Lumbar back
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Lumbar back

 

You or someone you know may suffer from back pain. Studies show four out of five Americans will someday suffer back problems. The main contributors to back pain are aging process, lifestyle, and daily wear and tear on the spinal column. While we can't do anything about aging, we can do something about how we approach our daily lives and how we care for our spine. By adjusting the height of your chair, changing your posture during the day and checking the equipment you use, you can diminish back discomfort. Here are more tips on how to adjust your lifestyle and perform simple exercises to keep your back safe and healthy.

  Health Tips
 


  Keep Your Back In A Natural, Comfortable Position
 

Sit all the way back in your chair. This reduces "rounding" of the back, relaxes your shoulders and opens your chest. When sitting forward on a chair, slightly angle the seat pan down; this will help your back to rest in a natural and comfortable position. Change your position during the day to provide tension relief. Also, by raising your chair 1/2" to 1", or sitting on a Spine Align Wedge you'll relieve the pressure on your legs and lower back.

  Soothe Your Spine
 

Your spine maintains the structure of your body trunk and allows for mobility, acts as a shock absorber and protects the nervous system. The nervous system provides energy and control of the body. Kare Products offers a variety of products to pamper and support the spine.

  Keep Your Lumbar In Luxury
 

Use proper lumbar support to support the lower back and reduce fatigue and discomfort. Adjust your chair back for a better fit, use a lumbar support cushion and, if necessary, exchange your chair for a more adjustable one

 


 


  Perform Simple Stretching Exercises
 

When you sit for long periods of time, change your posture from time to time (don't sit for more than 50 minutes) and take a short break to stretch your muscles (see Tension Relief in Health Link for additional information).

 


 

  • Reach your right arm overhead to stretch, then do the same with your left. Alternate this exercise with each arm.

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  • Reach down your back with the right hand. Gently, push your elbow back with the opposite hand. Hold for three counts. Repeat with the left hand.

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  • Keep your neck relaxed and your lower back flat. Gently pull your knee to your chest and hold for 20 seconds.

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    Did You Know...

    ... changing positions throughout the day reduces back stress? Staying in any one position for too long adds stress to your back. Research shows that alternating between a sitting and standing work position can increase comfort and reduce stress to the back. Many people are reporting greater comfort and more efficiency when they can easily adjust their desk for a standing position. An adjustable desk or workstation lets you change the height of your desk based on the type of task you're performing. It is also ideal for a shared workstation where different-sized people may use the desk. Kare's desk options provide you with a healthier and more economical solution to keeping your back comfortable.


     

    Did You Know...

    ... muscles have memory? Maybe you've made ergonomic changes to your workstation, but are now experiencing discomfort? If you're following simple ergonomic principles -- you're not slouching in your chair, your seat is all the way back on the seat cushion and your back is supported -- then it could be your muscles have not adapted to the new adjustments you've made. Since muscles have memory, when they are being stretched too much, they want to return to the old posture. Work up to the new posture slowly. If discomfort continues or becomes more noticeable, see your doctor, physical therapist and/or report it to the person in charge of ergonomic issues at your company.


      Ready To Lift?
     

    The secret to having a stronger, healthier back is to strengthen your abdominal, back, hip and thigh muscles, especially when it comes to lifting. First, warm up and stretch your muscles. Then, to help you maintain proper lifting mechanics, consider our back belts. Most importantly, follow healthy lifting techniques (see Ergonomics 101 for the complete details on proper lifting procedures). Take a moment now to test your knowledge of proper lifting procedures with Kare's back safety questionnaire.

     

    Many companies offer back safety programs, which should include stretching, exercise and training of proper lifting mechanics.

     
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