Muscle Aches & Pains

Preventative Measures

If you've injured yourself once, you're more vulnerable to injury than someone who hasn't been injured before. That's why it's best to prevent muscle pain from occurring in the first place. Here are some ways you can avoid muscle injuries:

• Always remember to bend both knees when lifting heavy objects, straightening up from the knees as you rise.
• When unloading the trunk of your car, brace one knee on the rear bumper for support before you begin removing packages one at a time. Hold each parcel close to you so you don't strain your back.
• When standing at the sink, have a box nearby upon which you can rest one foot.
• Use a footrest under your desk at work to elevate your knees above your hips.
• Sitting puts more pressure on your back than any other position. Chairs should have straight backs or low back support. Even a rolled up towel placed behind your lower back as you drive or sit in a chair can help.
• Don't sit for long periods of time. Get up every once in a while to let tight muscles stretch.
• Stand with equal weight on both feet and avoid locking your knees.
• Only wear flat or low-heeled shoes.
• Make sure you have a firm mattress. If your mattress is soft, place a 1/4 inch plywood board between the mattress and box spring. However, some people find that a mattress that is too hard will also cause backache. Let your back be your guide.
• Sleep on your side with your knees bent and a pillow between them.
• If you are over 10% of your ideal body weight, losing weight will help prevent injury or re-injury of your back.
• Exercise regularly. Although poor technique can cause back problems and muscle strains, exercise that is executed properly can help strengthen the muscles in your trunk and spine leaving your back better protected against injury.
• Try some of these strengthening and stretching exercises that you can do daily:

1. NECK FLEXION:

• Sit or stand with good posture
• Bend neck forward as shown
• Hold 5 seconds
• Repeat 5 times, twice a day

2. NECK SIDE BENDING:

• Sit or stand with good posture
• Keeping face forward, tip left ear toward shoulder
• Hold 3 seconds
• Repeat 5 times, twice a day
• Repeat with right ear toward shoulder

3. NECK ROTATION:

• Sit or stand with good posture
• Turn head to the left
• Hold 3 seconds
• Repeat 5 times, 3 times a day
• Repeat turning head to the right

4. UPPER BACK/NECK ROTATION:

• Sit in chair with good posture
• Look over your left shoulder and position your arms on the back of a chair as shown
• Use your arms on the back of the chair to provide an extra stretch
• Hold 5 seconds
• Repeat 3 times, 5 times a day
• Repeat with a right rotation

5. BACK FLEXION:

• Lie on back
• Pull left knee to chest
• Hold 5 seconds
• Repeat 3 times, 3 times a day
• Repeat with right knee

6. BACK EXTENSION:

• Assume position shown
• Straighten arms to press trunk upward, letting hips sag toward floor
• Hold 3 seconds
• Repeat 3 times, 3 times a day

7. BACK ROTATION:

• Lie on back with knees bent and feet together, arms out to the side
• Rotate knees to the right as you turn head in the opposite direction until you feel a stretch
• Hold 5 seconds
• Repeat 3 times, 3 times a day
• Repeat, rotating knees to the left and head to the right

8. SHOULDER HORIZONTAL ADDUCTION:

• Stand grasping right elbow with other hand as shown
• Pull the elbow and arm across your chest so that you feel a stretch
• Hold 5 seconds
• Repeat 3 times, 3 times a day
• Repeat with the left elbow