|
 Rise
and shine...
The familiar
sound of the alarm clock, another day and the beginning of
another hectic week.
You make the bed, bending at each corner.
In the bathroom, you hunch over the sink to brush your teeth
- then the sound of little feet running down the hallway.
The kids were awake, and all that that entails.
A skirt
and sweater and high heels with little traction, which you
notice when you pick up your toddler, who is becoming heavier
every day.
Drive
the kids to school.
Arrive
at work. Heft your over-stuffed leather bag over your shoulder
and scurry through the office doors.
Your morning
is filled with telephone calls and last minute deadlines.
A headache is beginning.
At
your desk you type and talk on the telephone at the same time,
the phone cradled between your shoulder and chin.
Your computer
screen appears blurry and your wrists are stiff. And then
you realize that you're not going to make your deadline.
At quitting
time you throw your bag in the back seat and start the stressful
trek home.
At home
you can't wait to take off her shoes. This time when you lift
your toddler you actually wince - your neck and joints are
in pain and you would love a steaming hot shower, but the
kids are in the bathtub.
At eleven
o'clock you climb into bed. But your pillows are not comfortable,
your neck needs a little more support, you make a mental note
about checking pillows as you drift off to sleep, completely
exhausted.
Remind
you of anyone?
The more
stressful our lives become, the less we focus on the "moment."
When we aren't conscious of how we sleep, breathe, stand,
lift, bend or sit, our bodies can take a beating that results
in lingering pain. We often avoid the early signs of discomfort
we feel in our back, shoulders or neck until we are unable
to ignore the pain.
By
following the tips below, you can learn to make even the busiest
days pain free.
• When you wake in the morning, start the day with a
couple of stretches. Stand up and stretch your arms above
your head. Do the "hug your best friend." Wrap your
arms around your body, and turn as far as you can to the left,
then to the right.
• When performing everyday routines such as brushing
your teeth, remember your posture. Do not hunch over the sink;
stand up straight.
• Don't bend from the waist when you lift a child. Squat
with your back straight. Keep the child close to you and use
your arms and legs to lift.
• Hold the telephone with your hand or use the speakerphone.
Cradling the phone between your head and shoulder can lock
up the spinal joints in the neck and upper back, eventually
causing pain.
• While in the office, make sure your chair fits correctly.
There should be two inches between the front edge of your
seat and the back of your knees. The chair should tilt back
so you are able to rest while reading from a computer screen.
• Many people suffer from tension headaches. Adequate
lighting and document holders by your computer can help reduce
the risk of a headache. Materials placed on a desk cause you
to constantly raise and lower your neck while you're typing
at your keyboard.
• Do not wear high heels. The weight of the foot is not
evenly distributed, which not only causes sore feet, but also
added spinal stress.
• Do not carry a heavy bag with its strap over your shoulder,
unless you place the strap over your head on the side opposite
the bag. Wearing a shoulder strap over one shoulder unevenly
places the weight of the bag on one side of the body, potentially
causing shoulder and back pain. Or better yet, carry a bag
with a handle rather than a strap.
• Do not consistently cross the same knee over the other.
This habit can eventually cause misalignment of the spine.
• Even if you remain sitting for the majority of your
workday, you deserve a break. Get up from your desk and move
around, stretching arms and legs as much as possible to avoid
postural and spinal stress. Try to practice deep and even
breathing to keep yourself calm and keep adequate oxygen flowing
through your system.
• Bath time can be fun for the kids but stressful on
any parent. Make certain to bend from the waist and not the
back when bathing your children. Use your legs when you lift
your child.
• It is important to get a good night's rest. Choose
a comfortable mattress and pillow that adequately support
the weight of your head and body.
|
