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Back pain desk - Best ways to reduce it !
Back Pain While Studying
Many young people suffer from back pain during their studies. Back pain can reduce their ability to study and quality of life. Whether you're reading a book, searching the internet, typing on the computer or by hand, there are steps you can take to avoid back pain.
computer work
Computer ergonomics are important for those who spend long periods of time at a computer. Most students rely on computers for both research and writing. The criteria of OSHA ergonomic computer space:
Screen at or below the eye level
Neck in line with the torso and head centered
The shoulders are relaxed
Elbows against the body and resting on the armrests
Wrists and hands aligned with forearms
Adequate space allows for keyboard and mouse
Lumbar
Feet flat on the floor
These guidelines provide a correct posture and when met, reducing neck, shoulder and back many people who use computers all day experience. Adjustable chairs, desks and corners of the screen allow these settings. If you can not afford to buy new workplace furniture, be creative. Rolled towel can be used lumbar support and monitor or computer screen can be supported with books.
Reading
Maintain good posture when reading can be very difficult. When you sit on a chair in an office, usually put the book on the desk or relax in the bottom of the book on the table and rely on a slight angle with our hands. These two positions in the portfolio to force your neck to stretch before and head down. With the weight of the head at a distance from the midline of the body and neck muscles that pull rounded position, double strain placed on the muscles of the neck and shoulders. The shoulders are usually bent in this position, and from the top of the body tries to get closer to the top of the desk reading the book, the lower back tends to round, losing your natural arch. The muscles of the neck to the hips are stretched by this postural distortion. Over time, the discs of the spine can degenerate due to vertebral angle changes associated with poor posture.
Promote correct posture when reading starts at the position of the structure, which determines, in part, the position of the head, neck, etc.. The ideal position for your book is mainly vertical, inclined slightly backwards to allow his eyes to the text more accessible. Book holders are available on the market that has books in this position for you, freeing your hands and arms. Stands can be simple or complex, ranging from $ 5 to hundreds. You can also create a makeshift base. Place the remote support which allows the head upright and looking forward.
Writing
Although keyboards rule most of our writing activities, the pen is still used by many. Most writing repetitive injuries acquired occur to the hand, wrist and shoulder, but the neck and back can also be affected by the position in writing. As with reading a book is laid flat on a desk, writing on a piece of paper horizontally causing the neck to bend and move to Excel, change the position of the spine and back muscles to down.
UCLA Ergonomics Department recommends placing the writing pad on a slight angle 15-25 degrees to encourage vertical. Use "folder 3 with the extreme limit in the opposite direction to an expensive earring no direction.
Additional Tips
Whatever your activity study, it is important to take breaks and move. The human body is designed to be active, your muscles are based on a cycle of contraction / relaxation to pump waste and fresh blood nutrients and oxygen. Try to take a two minute break every 30-45 minutes.
computer work
Computer ergonomics are important for those who spend long periods of time at a computer. Most students rely on computers for both research and writing. The criteria of OSHA ergonomic computer space:
Screen at or below the eye level
Neck in line with the torso and head centered
The shoulders are relaxed
Elbows against the body and resting on the armrests
Wrists and hands aligned with forearms
Adequate space allows for keyboard and mouse
Lumbar
Feet flat on the floor
These guidelines provide a correct posture and when met, reducing neck, shoulder and back many people who use computers all day experience. Adjustable chairs, desks and corners of the screen allow these settings. If you can not afford to buy new workplace furniture, be creative. Rolled towel can be used lumbar support and monitor or computer screen can be supported with books.
Reading
Maintain good posture when reading can be very difficult. When you sit on a chair in an office, usually put the book on the desk or relax in the bottom of the book on the table and rely on a slight angle with our hands. These two positions in the portfolio to force your neck to stretch before and head down. With the weight of the head at a distance from the midline of the body and neck muscles that pull rounded position, double strain placed on the muscles of the neck and shoulders. The shoulders are usually bent in this position, and from the top of the body tries to get closer to the top of the desk reading the book, the lower back tends to round, losing your natural arch. The muscles of the neck to the hips are stretched by this postural distortion. Over time, the discs of the spine can degenerate due to vertebral angle changes associated with poor posture.
Promote correct posture when reading starts at the position of the structure, which determines, in part, the position of the head, neck, etc.. The ideal position for your book is mainly vertical, inclined slightly backwards to allow his eyes to the text more accessible. Book holders are available on the market that has books in this position for you, freeing your hands and arms. Stands can be simple or complex, ranging from $ 5 to hundreds. You can also create a makeshift base. Place the remote support which allows the head upright and looking forward.
Writing
Although keyboards rule most of our writing activities, the pen is still used by many. Most writing repetitive injuries acquired occur to the hand, wrist and shoulder, but the neck and back can also be affected by the position in writing. As with reading a book is laid flat on a desk, writing on a piece of paper horizontally causing the neck to bend and move to Excel, change the position of the spine and back muscles to down.
UCLA Ergonomics Department recommends placing the writing pad on a slight angle 15-25 degrees to encourage vertical. Use "folder 3 with the extreme limit in the opposite direction to an expensive earring no direction.
Additional Tips
Whatever your activity study, it is important to take breaks and move. The human body is designed to be active, your muscles are based on a cycle of contraction / relaxation to pump waste and fresh blood nutrients and oxygen. Try to take a two minute break every 30-45 minutes.
Yoga Postures for Back Pain
When your back hurts it affects everything you do and every move you make. Even the simple act of tossing and turning in bed can be excruciating. The last thought in your mind when you have a back pain is exercise, but ironically, this may be one of the most beneficial you can do to reduce back pain things.
Make sure you wear clothes that you can move comfortably and drink plenty of water. Keeping the body hydrated allows easier removal when stretched. Prior to these positions, preparing the body with a simple heating.
Stand with your feet apart. Inhale and bring your arms up and reach with your fingers, which lengthens the body. Breathe, relax and repeat 5 times. While still standing, keeping the hips forward, gently turn side to side. Inhale as you turn left, exhale as you turn right. Repeat for 1 minute. We turn now to the floor on hands and knees. Keep your hands under shoulders and knees under hips. Inhale and made the back slightly, lifting her hips, lifting your chest and looking up. Now exhale while ago, tucking the tailbone under and dropping his head down. Repeat this several times until you feel your back relax and this movement is easy.
Below are three simple yoga poses that help to stretch and improve the circulation of blood and oxygen to the area of the back, relieving back pain.
1. Standing Forward Bend: Stand with your feet hip-width apart and bend forward at the waist, fingers reaching to the ground and the top of head to floor. If the back is especially pain relief can slightly bend your knees, hands on top of his legs to guide you. It is important to keep the crown of the head on the floor so you're looking at the wall behind you between your legs. This will keep the head and neck in a neutral position with your spine. Inhale deeply and exhale afford to let go and relax as much as possible in the pose. In this position, using gravity to your advantage. Throughout the day, gravity pulls down the column, further compressing your discs, which affects blood flow and oxygen to the spine. Simple investment as standing forward bend, help decompress the spine and relieve pressure on the discs. The more you are able to relax and breathe deeply in this position, you will experience the greatest relief.
Two. Permanent wall Plank: Stand facing a wall at arm's length. Reach forward with your hands and place them on the wall, fingers spread. Keep fingers and hands on the wall and back away slowly as you lean forward L-shaped in the upper body parallel to the ground. Stay strong in your hands when you use the wall for support. You want to allow a natural curve of the spine while engaging the abdominal muscles to protect your back. The most important thing to remember in this position thing is to keep your stomach muscles tight. If you can not access this position comfortably or without rounding your lower back, just bend your knees and maintain the alignment of the spine. With continued practice, you can stretch your legs more. As in the previous position, inhale and exhale deeply.
Three. Facing downward dog: When done correctly, it is an excellent location for the release of the spine and back health in general. Start on the floor on your hands and knees with your hands directly under your shoulders and knees directly under the hips. Spread your fingers wide. Bend your toes inhale and exhale stretch your legs while lifting your hips. Keep fingers and arms outstretched strong again, deep breath as you lift your hips toward the ceiling while softening the chest toward the floor in his arms. You must be in the form of an inverted lead the heels of the feet on the ground and keep your legs straight V. Let's head between his shoulders relax. If necessary, bend the knees slightly. The most important aspect is the position of the spine. Keep your abdominal muscles strong everywhere.
Make sure you wear clothes that you can move comfortably and drink plenty of water. Keeping the body hydrated allows easier removal when stretched. Prior to these positions, preparing the body with a simple heating.
Stand with your feet apart. Inhale and bring your arms up and reach with your fingers, which lengthens the body. Breathe, relax and repeat 5 times. While still standing, keeping the hips forward, gently turn side to side. Inhale as you turn left, exhale as you turn right. Repeat for 1 minute. We turn now to the floor on hands and knees. Keep your hands under shoulders and knees under hips. Inhale and made the back slightly, lifting her hips, lifting your chest and looking up. Now exhale while ago, tucking the tailbone under and dropping his head down. Repeat this several times until you feel your back relax and this movement is easy.
Below are three simple yoga poses that help to stretch and improve the circulation of blood and oxygen to the area of the back, relieving back pain.
1. Standing Forward Bend: Stand with your feet hip-width apart and bend forward at the waist, fingers reaching to the ground and the top of head to floor. If the back is especially pain relief can slightly bend your knees, hands on top of his legs to guide you. It is important to keep the crown of the head on the floor so you're looking at the wall behind you between your legs. This will keep the head and neck in a neutral position with your spine. Inhale deeply and exhale afford to let go and relax as much as possible in the pose. In this position, using gravity to your advantage. Throughout the day, gravity pulls down the column, further compressing your discs, which affects blood flow and oxygen to the spine. Simple investment as standing forward bend, help decompress the spine and relieve pressure on the discs. The more you are able to relax and breathe deeply in this position, you will experience the greatest relief.
Two. Permanent wall Plank: Stand facing a wall at arm's length. Reach forward with your hands and place them on the wall, fingers spread. Keep fingers and hands on the wall and back away slowly as you lean forward L-shaped in the upper body parallel to the ground. Stay strong in your hands when you use the wall for support. You want to allow a natural curve of the spine while engaging the abdominal muscles to protect your back. The most important thing to remember in this position thing is to keep your stomach muscles tight. If you can not access this position comfortably or without rounding your lower back, just bend your knees and maintain the alignment of the spine. With continued practice, you can stretch your legs more. As in the previous position, inhale and exhale deeply.
Three. Facing downward dog: When done correctly, it is an excellent location for the release of the spine and back health in general. Start on the floor on your hands and knees with your hands directly under your shoulders and knees directly under the hips. Spread your fingers wide. Bend your toes inhale and exhale stretch your legs while lifting your hips. Keep fingers and arms outstretched strong again, deep breath as you lift your hips toward the ceiling while softening the chest toward the floor in his arms. You must be in the form of an inverted lead the heels of the feet on the ground and keep your legs straight V. Let's head between his shoulders relax. If necessary, bend the knees slightly. The most important aspect is the position of the spine. Keep your abdominal muscles strong everywhere.
Causes of Back Pain After Using A Trampoline
Internet forums are full of questions about the relationship between back pain and the use of the trampoline. There are many different types of injuries that can occur to jump on a trampoline, pulled muscles a head injury. The following types of injuries can cause back pain.
Muscular
Back pain after trampoline can be caused by muscle tension. Jumping on a trampoline works the muscles along the legs, pelvis and back, especially the stabilizing muscles. Work the stabilizing muscles to protect the spine, are incurred before an activity, strengthen the spine against the harmful compression. Ideally, this reinforcement protects the joints and intervertebral disks, keeping the spine aligned and absorb some of the impact exerted on the body movements such as jumping up and down.
If the stabilizing muscles are weak, it is likely to be stretched (or "shot") trampoline. Tight muscles are small tears usually heal within three days. Localized inflammation causes pain, swelling and tenderness. A strained muscle hurts also when used. Since the back muscles are used in almost all movements, which can cause a significant amount of pain when shot and take some time to heal.
It is particularly easy to tighten the stabilizer muscles if you have a strange or out motion control on a trampoline. As mentioned above, stabilizers participate before the movement to protect the spine. If movement occurs unexpectedly, your body does not have time to prepare, the stabilizers are suddenly tense in a last second attempt to protect the spine. This sudden voltage can cause muscle fatigue.
The trampoline is generally regarded as a leisure activity, but also exercise. As such, it is important to warm up with dynamic stretching before jumping and fresh with static stretching after the jump. It is a good idea to develop core strength before spending long periods of time on the trampoline, the strongest muscles suffer less stress.
Spinal Injury
It is also possible that more serious injury to the spine occurs. This is especially a problem if you fell on the trampoline, hit the side of it or who already have a degenerative spine problem.
If you get a trampoline, may incur a vertebral joint dislocation (subluxation) or vertebral fracture. These can occur in spinal segments of the lower back to the neck, although subluxation is less common in the thoracic spine. Subluxation symptoms are pain, tenderness and pain in the affected segment, muscle spasms, stiffness and weakness in the region, reducing the mobility of the spine and / or pain, weakness or numbness in the extremities . Vertebral fracture causes a sudden and severe pain that gets worse when standing, walking, bending and twisting. If you or your child experience any of these symptoms after an awkward landing or falls on the trampoline, request a review by a health care professional.
The associated unpleasant jump on a trampoline can exacerbate disc degeneration. Hard work to absorb the shock between the vertebrae, the disc is worn, bulging or herniated disc, it failed to dampen the bones around. Herniated or bulging discs can compress the nerves that exit the spine, causing pain, numbness and weakness along the nerve pathway in an arm or leg. Jumping on a trampoline can cause abnormalities become symptomatic or asymptomatic discs can exacerbate already-worst symptoms. Although the disc wear can occur in younger people, it is a concern for people over 30 years.
Muscular
Back pain after trampoline can be caused by muscle tension. Jumping on a trampoline works the muscles along the legs, pelvis and back, especially the stabilizing muscles. Work the stabilizing muscles to protect the spine, are incurred before an activity, strengthen the spine against the harmful compression. Ideally, this reinforcement protects the joints and intervertebral disks, keeping the spine aligned and absorb some of the impact exerted on the body movements such as jumping up and down.
If the stabilizing muscles are weak, it is likely to be stretched (or "shot") trampoline. Tight muscles are small tears usually heal within three days. Localized inflammation causes pain, swelling and tenderness. A strained muscle hurts also when used. Since the back muscles are used in almost all movements, which can cause a significant amount of pain when shot and take some time to heal.
It is particularly easy to tighten the stabilizer muscles if you have a strange or out motion control on a trampoline. As mentioned above, stabilizers participate before the movement to protect the spine. If movement occurs unexpectedly, your body does not have time to prepare, the stabilizers are suddenly tense in a last second attempt to protect the spine. This sudden voltage can cause muscle fatigue.
The trampoline is generally regarded as a leisure activity, but also exercise. As such, it is important to warm up with dynamic stretching before jumping and fresh with static stretching after the jump. It is a good idea to develop core strength before spending long periods of time on the trampoline, the strongest muscles suffer less stress.
Spinal Injury
It is also possible that more serious injury to the spine occurs. This is especially a problem if you fell on the trampoline, hit the side of it or who already have a degenerative spine problem.
If you get a trampoline, may incur a vertebral joint dislocation (subluxation) or vertebral fracture. These can occur in spinal segments of the lower back to the neck, although subluxation is less common in the thoracic spine. Subluxation symptoms are pain, tenderness and pain in the affected segment, muscle spasms, stiffness and weakness in the region, reducing the mobility of the spine and / or pain, weakness or numbness in the extremities . Vertebral fracture causes a sudden and severe pain that gets worse when standing, walking, bending and twisting. If you or your child experience any of these symptoms after an awkward landing or falls on the trampoline, request a review by a health care professional.
The associated unpleasant jump on a trampoline can exacerbate disc degeneration. Hard work to absorb the shock between the vertebrae, the disc is worn, bulging or herniated disc, it failed to dampen the bones around. Herniated or bulging discs can compress the nerves that exit the spine, causing pain, numbness and weakness along the nerve pathway in an arm or leg. Jumping on a trampoline can cause abnormalities become symptomatic or asymptomatic discs can exacerbate already-worst symptoms. Although the disc wear can occur in younger people, it is a concern for people over 30 years.
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