Back Strengthening
I acquired serious back trouble during a summer job that demanded heavy lifting in my early 20’s.Although x-rays showed no trauma, the situation was sufficiently grievous that I’d awaken in pain many times per night.
Due to the chronic pain, poor sleep and resulting fatigue, I had to withdraw from college just before my senior year, and was only able to hold part-time jobs. Physical therapy and extensive treatment with acupuncture and Chinese herbs seemed to have no effect.Trying to avoid any action which could aggravate my pain, I became progressively sedentary, and within five years I was experiencing trouble walking.Although I was never athletic, before the onslaught of the back pain, hiking in the mountains was among my favorite activities.
Eight years after the onset of my condition, I had to go on disability, and my lifestyle was primarily consumed with doctors appointments and doing disability paperwork.
One evening, when doing laundry, I discovered I was in such excessive pain I couldn’t get my clothes out of the dryer. I felt that I had hit bottom pursuing medical intervention, and devised a strategy for recovery. The plan proved fruitful, though it has taken many more years than I could’ve anticipated.
The first step of my program was to start aquatic exercise. I located a nearby health club with a heated deep tank pool, which allowed me to exercise while in a vertical position with a flotation belt. I woke up nearly every morning at 5 am.m. and drove a short distance to the health spa, preferring that time of day for the privacy it would give me in the pool, and for the long-familiar reality that persons with chronic musculoskeletal pain feel that if they do something to exercise and relax their muscles early in the day, the pain can be scaled down throughout the day.
Driving even a short distance was difficult, so I bought a corset-like lower back support which fastened with Velcro. This cloth and elastic brace protects against the torsion induced by rapid turns. I still don this orthopedic back brace when I’m in the passenger seat, because it’s easier to foresee turns and changes of speed when I’m at the wheel. There are a broad assortment of back braces and mid back posture supports available to buy online.
The third step of my program was to commence to practice tai chi, which I subsequently with success augmented with the Feldenkrais exercise system.
A posture brace for slouching shoulders provided a gentle reminder to keep my shoulders back. This back brace had the advantage of allowing the wearer to exercise proper posture, so unlike some upper back posture supports, did not run the risk of inducing further deconditioning.
Proper furniture provided my back shoulders posture support. In a proper desk chair, your pelvis should be slightly higher than your knees, and your feet should rest flat on the floor.
It is important to choose ergonomic furniture which not only reduces your pain, but provides proper support to your spinal cord. A retailer specializing in ergonomic furniture would be a esteemed advisor in this regard. As many posture support shares have a number of adjustable features, you may actually require advice from an occupational therapist in setting the chair up properly.
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