Table of contents:
Dinorah Peña, a fitness and nutrition specialist, tells us about the habits that harm our back and how we can take care of it.
Interesting facts:
1. The latissimus dorsi muscle is the widest muscle in the human body.
2. Experts from the American Chiropractic Association estimate that 80% of the population will have a back problem at some point in their life.
Lifting objects, especially weights in the gym and heavy boxes that we store in the basement, can cause severe strain on our backs, making us more susceptible to injury.
"The most important thing I can say is that 'movement is life,'" said Steven Geanopulos, a New York City chiropractor. "The joints of the spine and the tissues that are active will express health."
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For a spectacular back
Here are the 5 most common back mistakes identified by Dr. Geanopulos:
1. Lack of Physical Activity
The human spine and frame were designed to move. Our spine remains healthy when we are physically active. The amount of time we spend in a sitting posture can cause back problems. Between a 40 to 50 hour work week spent in front of a computer, then 15 to 25 hours that the average American spends in front of television, a tremendous amount of sedentary time is spent.
2. Weight Lifting
It is important to know the correct way to lift objects of moderate and heavy weight. Walk towards the object, move closer, bend your knees and lift, emphasizing the legs so that they carry the weight of the object you are lifting.
3. Arms
The arms should remain as close to the body as possible when lifting. Carrying 10 pounds in the hands with arms outstretched actually equals 100 pounds for the spine.
4. Diet
Chronic pain and inflammation are often caused by the chemical environment we create for our muscles, nerves, and joints. That environment is determined by our diet, or lack of it. Proinflammatory foods include sugar, alcohol, and refined carbohydrates, among others. Anti-inflammatory foods mainly include vegetables.
5. Consciousness
We cannot think of spinal health when having a crisis, such as chronic pain. A common mistake is not knowing what your needs are to maintain a healthy and healthy spine.
Text by: Dinorah Peña
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