Back Health

This summer pull weeds and not back muscles! Warm weather means a return to fun outdoor activities and chores like gardening and yard work. Too much strenuous weekend activity after a sedentary week commonly leads to a sore back.

Back pain is one of the top reasons for doctor visits. The good news is that over 90% of back pain is not caused by a serious health problem that will require medical treatment.

Being active and physically fit is one of the best things that can be done for overall health and the back. Bodies are made to move! Physical activity is also a great way to reduce stress.

Strengthening exercises that make the muscles stronger will mean performing every day activities with less chance of the back “going out.” Strong muscles on both the front and back of the trunk will have the greatest impact on back health.

Stretching exercises to increase flexibility will mean turning, twisting, and bending without wrenching pain.

General aerobic physical activity is also important because the back does not work in isolation. Walking is a great weight-bearing exercise that is good for building strong bones.

For those working at a desk all day:

• Sit all the way back in the chair with both feet flat on the floor.
  
• Use a small rolled towel or pillow for chairs without good lumbar support.
  
• Place the computer monitor and keyboard directly in front of the body with the top of the monitor at eye level. The keyboard should be on a surface that is approximately elbow height. Elbows should be bent 95-110 degrees when typing. Most regular desk tops are too high for the keyboard.
  
• The mouse should be at the same level as the keyboard and right next to it.

Find ways to relax. Stress can lead to muscle tension and pain, especially in the lower back, neck and shoulders. Find healthy ways to relax and reduce stress.

The next Pohick Blood Drive is not until October, so please, regular donors, give somewhere over the summer when stores tend to be low.

Pohick Church has an AED! That is an automatic external defibrillator. It is kept in the first floor hallway of the Parish Hall near where the vestments are stored. Look for it sometime, just in case someone might need it to save a life!