These simple movements or daily routines can end up hurting you if you're not careful. Make sure to do these simple activities the right way as outlined below:
Standing
It's as simple as 1-2-3. Posture. Posture. Posture. Make sure that you keep your chin up and don't slouch. Keep your eyes level and focused on the horizon. If you know that you are going to be standing for a long period of time, make sure that you wear comfortable shoes and try to avoid hard surfaces such as concrete. If there is no alternative, consider purchasing anti-fatigue mats-thick foam padding-that will reduce your impact.
Working at a Desk
Make sure that you are getting up every 20-45 minutes to stretch. If you are not able to get up, then stretch at your desk. This will enable you to keep your neck and upper back more loose. The type of chair you have is also extremely important. It should fit you correctly so that your back touches the chair and your feet are on the floor with knees at a 90 degree angle. Try to avoid looking up or down at your computer screen. It should be at eye level or within about 5 degrees of your line of sight to minimize effects of poor posture.
Sitting
Make sure you have a chair that is supportive to both your upper and lower back. When you are forced to sit for a long period of time, make sure to get up and move regularly. Sit with your back against the chair, feet firmly on the floor and do not cross your legs. If you are able, also write yourself a reminder note on your computer screen or desktop to stretch regularly. Several reminders will prevent you from sitting hours at a time without stretching.
Lifting
Lifting objects is one of the most common ways to injure yourself. Even if it is a light object, twisting or pulling in the wrong direction when you're not stretched out can have a damaging effect on muscles and the spine. You always want to bend at the knees and avoid lifting anything you know is too heavy.
Overall Physical Activity
If you know that you are going to be working or playing for a while, make sure that you are adequately stretched out and warmed up. Even if it's something light like gardening or just pushing your child on a bike, it's easy to pull something if you're not warmed up.
Talking On The Telephone
If you're forced to use the telephone for a long period of time, a speaker or a headset is a must. By all means try to avoid cradling the phone between your neck and your shoulder as this could cause you to damage the muscles or vertebrae in that area.
Resting or Sleeping
Straining your neck or back while you're sleeping is a very common occurrence. We often fall asleep in strange positions where we are not supported properly or our necks are at an odd angle. Make sure that if you are going to nap or watch tv in bed, that you are in a supportive position. It is recommended that the average person get 7-8 hours of sleep per night. Less sleep causes a greater risk of injury, sickness, and can lead to a higher frequency of accidents/mistakes.
Suffering From a Migraine? Common Relief Techniques for Migraine Sufferers
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Find a Cave! Of course we're kidding about the cave, but a cool, dark environment does help provide relief for headache sufferers. The elimination of light helps relieve nerve stimulous to the eyes which help reduce headache pain.
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Put down the bottle and watch what you eat. Headaches can often have a food/drink trigger. Commone foods such as chocolate, red wine, foods high in preservatives, fast-food, and processed foods often trigger migraines and other types of headaches and should be avoided. It is also helpful to keep a food diary to track what foods you are most sensitive to.
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