We’re always told to lift with our legs and not our back. Lifting with our legs helps lessen the strain on our back. However, lifting isn’t the only time we can work on minimizing the strain on our back. In our day-to-day lives, we need to be more aware of our body positioning. Just like Barbie, if we keep our backs straight and work on bending at the pelvis, we can improve our back pain.
In 2020, many people found themselves working from home. This comes with its own set of advantages and challenges. It might provide more flexibility for some people to create a more ergonomic work environment, but it could be more difficult for others if they don’t have the right supplies to create their ideal workstation set up.
It’s important to have a comfortable work setting. Whether you’re working from home or still in the office, you should be customizing your space to best fit your body and positioning. If you prefer standing, put together a taller workstation that allows for your screen to be at the same height as your eyes when you’re standing straight. The same goes for if you’re sitting. You want to be able to keep good posture while looking at your computer. Whether you choose to sit or stand, it’s important to move or adjust your positioning every 20 minutes. If you keep your body in one position longer than that, it starts to train your body to settle into that position.
According to Mayo Clinic, here are three things for you to adjust to make your work space a better fit for you and your body positioning:
Expanding a bit more regarding your choice of mouse, you may want to consider a vertical mouse. The vertical mouse is actually a relatively new design invented after suffering from the constant discomfort caused by the traditional mouse. Referred to as the “handshake” design, it has been validated by a number of people who suffer from hand and wrist pain. and who have found great relief after switching over to this design. The handshake position is the neutral position for most people’s arm and hand at rest, which is also the most comfortable. There is no pronation of the forearm, and your shoulders are naturally rotated externally. A vertical mouse is ergonomically shaped to help the user maintain that handshake design while operating it. Instead of twisting your wrist so it’s parallel to the desk to operate a regular mouse, there is little to no twisting of the wrist required to grasp a vertical mouse.
The 4 main benefits of using a vertical mouse include:
Most importantly, always invest in yourself. Take the time to set yourself and your body up for success. You can easily prevent muscle strain by adjusting your workstation to be more ergonomic and fit the needs of your body.
We’ve all heard the phrase “no pain, no gain,” but is it the best advice to follow when it comes to our bodies? Originating in the 1980s as an exercise motto, it promised greater rewards for the price of hard, and even painful work. Under this conception competitive professionals, such as athletes, are required to endure pain (physical suffering) to achieve professional excellence. Medical experts agree that this philosophy is wrong for exercise and may have prompted the use of steroids in order to enhance performance. Thank goodness we’ve learned a lot more about our bodies over the last 30-40 years.
Any pain or soreness your body is experiencing is like the warning light in your car. It’s letting you know that something is wrong and needs to be checked. Just like your car, the better you maintain and support your body, the less pain you’ll experience.
Why do our muscles get sore? As our muscles repair themselves, it’s common to experience a dull, aching pain. No one is immune from experiencing this pain, but the level will depend on the type of activity and how much the muscles have adapted to that activity over time.
Muscle fatigue is common in exercise and occurs when you can no longer perform a specific movement. Your body uses this to signal that the muscles are too tired to continue. With muscle fatigue, the burning sensation usually fades shortly after you stop the movement.
Over using your muscles involves pushing your muscles past the point of fatigue, which can lead to injury. You don’t necessarily need to strain your muscle during a workout. A muscle injury can occur when you don’t give your body adequate time to rest and recover.
In general, muscle soreness is dull and mild and usually begins 24-48 hours after exercise. When the pain becomes more severe, that may be a sign that an injury has occurred or that something has been strained. This pain can indicate that the muscles were overused.
Invest in yourself. Take the time to learn your body and listen to what it’s telling you. If you learn to recognize your pain threshold to identify when your body is telling you to take a break, you can prevent muscle injuries.
It is important be healthy and take care of your body. Two things most people think of when discussing a healthy lifestyle is their diet and fitness routine. These things are both important parts of living a healthy life, but how does massage fit in?
If you plan on getting a massage pre-workout, it is suggested that you go for a light massage. A light massage helps warm up the muscles and makes them more flexible. However, if you plan on working out after a deep tissue massage, you might want to think again. This can lead to increased soreness, and it can inhibit the effectiveness of the tissue work done during your massage.
There are five major benefits to post-workout massages: