Hi there!
I have been in your shoes!
I know how it feels to be overwhelmed with work, have kids, a husband a job and a home all clamoring for your attention, not to mention having to deal with back pain as well!
You don’t have time to drop everything and go to the doctor and wait for a referral and insurance authorization to finally see a physical therapist. You need help now!
Let me introduce myself. My name is Carol Bercaw and I am a licensed physical therapist and Health Coach.
I am also a wife, mother and past home-school mom! Yup! I did it all! (https://carolbercawpt.com/page/about-me) My kids are grown now but it wasn’t too long ago that I remember being in your shoes. I was tired, working, and trying to home-school my three children and I had back and neck pain at one point. I was able to treat myself along with special help from chiropractors and therapist friends and I want to help you as well. There is so much you can do to help yourself even before you see a PT or chiropractor.
Step 1 is easy!
STAND UP!!!
I say this all the time, Get Out Of The Chair! The pressure in the lumbar disc goes up to 185# when you sit slouched at your desk. The muscles and ligaments are stretched and start to hurt. There is often immediate relief if you stand and walk and move. The key is to do this regularly, not just once in a while. I suggest every hour. If you keep up with this poor posture you can actually cause significant back pain and injury. So, get out of that chair!
Step 2: STRETCH!
If you’ve been sitting, stand up and arch your back backwards slowly 3 times. This typically feels good and some of you may have already done this. Of course, if you have more pain, don’t do this yet. Then try walking around first. Drink extra water so you have to go to the bathroom more often. Use a copier farther away from your desk. Walk around at lunchtime. Think of other ideas to get yourself up and then stretch!
Step 3: USE A LUMBAR CUSHION!
After you stand and walk and stretch, try sitting with a lumbar cushion in the small of your back. This will keep the strain to a minimum on the muscles, ligaments and lumbar disc. The pressure in the disc drops to 140# when using a lumbar cushion. This is a little better than sitting slumped over but plan on getting back up in 30 or 60 minutes or so. I highly recommend a firm foam cushion like this one: (www.amazon.com/dp/ B000HLW15E/ref=nosim?tag=carolbercawpt-20
I am an Amazon affiliate and I may receive a small compensation with this link.)
Sitting is rough on the both the back and neck.
In conclusion, being a mom doesn't mean you have to accept back pain as a constant companion. By prioritizing posture, staying active, incorporating stretching and using ergonomic aids, you can manage and even reduce your back pain. Remember, taking care of yourself ultimately benefits your family as well. So, embrace these initial tips and embark on a journey towards a healthier, happier, and pain-free you!
REMEMBER, GET OUT OF THAT CHAIR!
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