18 Simple Tips to Avoid Back Pains

 18 Simple Tips to Avoid Back Pains

Whether we are seated or standing¹ up, the back has almost no rest. The postures³ we adopt to sit or while doing our daily activities are not very often adapted for our back. This constant 'torture' of our back results in severe back pains sometimes. A back pain can appear gradually or with no particular warning when we are doing our daily activities. National Hospital Ambulatory Medical Care Survey carried in 2001 revealed that around 13,500,000 people visited a physician’s office for back pain in the US in 2001.

The spine⁴ is a complex structure. There is not just one type of back pain. They are caused by either worn out bones, muscles sprains⁵ or nerves.

Tips to prevent back pains:

   1. You spend around 25 years of our life in bed. So it is better you have a good posture² during sleep. The best position is the fetal position. To reduce pressure on the back bones it is also adviced to place a pillow between the knees.

   2. The mattress⁶ is as important as the sleeping posture. Avoid too soft or too hard mattresses⁷ because they will not preserve the contours of the body well. If your mattress has depressions in it, it is high time you change it.

   3. Control your weight. Being overweight or obese⁸ exerts more pressure on your back because of the excess weight of your belly⁹ in front.

   4. Adopt a good posture when watching TV or sitting at your workstation.

   5. Instead of bending to pick up things, bend your hips¹⁰ and knees or use your legs muscles. This will give some rest to your back muscles.

   6. Avoid lifting heavy objects alone. Find friends to help you or use apparatus¹¹ designed for the lifting of heavy objects. If you are alone, place the object as close as possible to your body. The weight will be less harmful to your back.

   7. Push heavy objects rather than pulling them.

   8. Exercise to make your back muscles less stiff. Avoid exercises like sit ups which place a strain on your back. Instead do crunches¹² to tone your ab muscles.

   9. Before exercising or doing any kind of physical jobs, warm up for about 15 minutes. If your muscles have not been stretched and relaxed properly, strains or muscle tears are possible.

  10. Use shoes with flat or low heels when moving about. High heeled shoes can be reserved for special occasions.

  11. Carrying heavy bags in the hands exerts much pressure on the back. Choose back bags. They are healthier for your back.

  12. Stretch from time to time when working for long hours seated at your desks or when you go for long drives.

  13. Always buy your chair and tables carefully. There are many so called ergonomic devices which in many cases are not suited for everyone. For example choose adjustable¹³ chairs and tables. This will allow you to adopt your posture for a particular activity more easily.

  14. Drink milk and eat dairy products to build strong bones. Remember that calcium¹⁴ is best absorbed in the presence of vitamin D. So take products which are enhanced with vitamins D.

  15. Know your limits. If you know you will not be able perform a work or a physical activity which is related to the back, then refuse.

  16. When standing or walking always keep a good posture. Keep your ears, shoulders and hips in a straight line, with your head up and your stomach pulled in.

  17. Visit your doctor at least once a year for a full check up.

  18. Sleep and rest well. If you are tired, then the whole organism is in the same state. This will exert pressure on your spine.

1 standing   

n.持续，地位；adj.永久的，不动的，直立的，不流动的

参考例句：

• After the earthquake only a few houses were left standing.地震过后只有几幢房屋还立着。
• They're standing out against any change in the law.他们坚决反对对法律做任何修改。

2 posture   

n.姿势，姿态，心态，态度；v.作出某种姿势

参考例句：

• The government adopted an uncompromising posture on the issue of independence.政府在独立这一问题上采取了毫不妥协的态度。
• He tore off his coat and assumed a fighting posture.他脱掉上衣，摆出一副打架的架势。

3 postures   

姿势( posture的名词复数 )； 看法； 态度； 立场

参考例句：

• Modern consciousness has this great need to explode its own postures. 现代意识很有这种摧毁本身姿态的需要。
• They instinctively gathered themselves into more tidy postures. 她们本能地恢复了端庄的姿态。

4 spine   

n.脊柱，脊椎；(动植物的)刺；书脊

参考例句：

• He broke his spine in a fall from a horse.他从马上跌下摔断了脊梁骨。
• His spine developed a slight curve.他的脊柱有点弯曲。

5 sprains   

扭伤( sprain的名词复数 )

参考例句：

• Bruises, sprains, muscular pain, muscular fatigue, lumbago, stiff shoulders, backache. 跌打扭伤，肌肉疼痛，肌肉疲劳，腰痛，肩肌僵直，背痛。
• For recent injuries such as sprains and headaches, cold compresses are recommended. 对最近的一些伤病，例如扭伤和头痛，建议进行冷敷。

6 mattress   

n.床垫，床褥

参考例句：

• The straw mattress needs to be aired.草垫子该晾一晾了。
• The new mattress I bought sags in the middle.我买的新床垫中间陷了下去。

7 mattresses   

褥垫，床垫( mattress的名词复数 )

参考例句：

• The straw mattresses are airing there. 草垫子正在那里晾着。
• The researchers tested more than 20 mattresses of various materials. 研究人员试验了二十多个不同材料的床垫。

8 obese   

adj.过度肥胖的，肥大的

参考例句：

• The old man is really obese,it can't be healthy.那位老人确实过于肥胖了，不能算是健康。
• Being obese and lazy is dangerous to health.又胖又懒危害健康。

9 belly   

n.肚子，腹部；(像肚子一样)鼓起的部分，膛

参考例句：

• The boss has a large belly.老板大腹便便。
• His eyes are bigger than his belly.他眼馋肚饱。

10 hips   

abbr.high impact polystyrene 高冲击强度聚苯乙烯，耐冲性聚苯乙烯n.臀部( hip的名词复数 )；[建筑学]屋脊；臀围（尺寸）；臀部…的

参考例句：

• She stood with her hands on her hips. 她双手叉腰站着。
• They wiggled their hips to the sound of pop music. 他们随着流行音乐的声音摇晃着臀部。 来自《简明英汉词典》

11 apparatus   

n.装置，器械；器具，设备

参考例句：

• The school's audio apparatus includes films and records.学校的视听设备包括放映机和录音机。
• They had a very refined apparatus.他们有一套非常精良的设备。

12 crunches   

n.（突发的）不足( crunch的名词复数 )；需要做出重要决策的困难时刻；紧要关头；嘎吱的响声v.嘎吱嘎吱地咬嚼( crunch的第三人称单数 )；嘎吱作响；（快速大量地）处理信息；数字捣弄

参考例句：

• I can't bear the way she crunches the sugar. 我简直看不惯她嚼糖的那副样子。 来自辞典例句
• Crunches with a twisting motion (to hit obliques) are excellent. 做仰卧起坐时加上转体动作更好。 来自互联网

13 adjustable   

adj.可调整的，可校准的

参考例句：

• More expensive cameras have adjustable focusing.比较贵的照相机有可调焦距。
• The chair has the virtue of being adjustable.这种椅子具有可调节的优点。

14 calcium   

n.钙(化学符号Ca)

参考例句：

• We need calcium to make bones.我们需要钙来壮骨。
• Calcium is found most abundantly in milk.奶含钙最丰富。