Chicago, IL - The numbers are staggering and they continue to rise. Experts believe that Americans spend at least $50 billion per year trying to cure back pain alone! According to the American Chiropractic Association, 85% of all people have pack pain at some point in their lives. And, on any given day, 6.5 million people are bed ridden because of back pain, contributing to 93 million lost days of work each year. It’s not surprising that back pain has become the leading worker’s compensation injury!
“There’s no doubt about it, these statistics are alarming,” says Dr. Jeff Winternheimer, founder of the Illinois Back Institute, with 4 locations throughout Chicagoland (Wheaton, Countryside, Berwyn and Orland Park). “The fact that millions of Americans are suffering with some form of back pain is of great concern to me,” he adds. “But, there are simple things that people can do in their day-to-day lives to keep their backs healthy and strong.”
Following are 10 of Dr. Jeff’s tips for maintaining a healthy back:
1. Make Exercise Part of Your Daily Routine
Exercise is good for your back! And, it doesn’t have to be anything strenuous. I highly recommend walking or swimming. These are the two best forms of exercise for strengthening your back.
2. Eat Smart
Proper nutrients allow the body to repair itself faster and will give you the energy you need to live a healthy life. Whenever possible, eat organic, unrefined foods, and drink at least eight glasses of water each day.
3. Belly Breathing
Believe it or not, the way in which you breathe can contribute to back pain. Breathing from your stomach, rather than your rib cage can help ease any back pain you may have. As you breathe in, your stomach should go out, and as you exhale, your stomach should go in.
4. Use a Step Stool
By placing one foot flat on a step stool while doing the dishes or brushing your teeth, you will take the pressure off your back. You should also use a step stool to reach for anything higher than shoulder level.
5. Sleep on Your Back or Side
And, do your best to avoid sleeping on your stomach. When you sleep on your stomach, you are twisting your neck and straining your back. Sleeping on your back or side helps keep your spine in line.
6. A 2-Minute Walk Works Wonders
We spend a lot of time sitting (in our cars, at our desks, on the couch, etc.) If you are seated for 30 minutes or more, stand up and walk around for at least 2 minutes. Sitting for long periods of time is not good for your back. You need to move and stretch.
7. One Foot in Front of the Other
Anytime you are standing still, take the pressure off the lower back by keeping one foot in front of the other with your knees slightly bent. Standing with both feet beside each other, with knees locked straight, puts too much pressure on your back.
8. Proper Lifting
Never reach out in front of you to lift anything (or twist when lifting). Be sure to keep objects close to the body. And, use your legs! Squat and maintain a straight back when lifting anything that is below your waist. Special Note: After 40 minutes or more of resting or sitting, wait 10 minutes before lifting. And, please do not lift anything within 30 minutes of getting out of bed in the morning.
9. No Cradling
Never cradle the phone (or anything else) between your neck and shoulder. If you spend a lot of time on the phone, I strongly suggest investing in a hands free device that can be used to avoid this position.
10. Lighten the Load
Remove unnecessary items from your backpack, purse or wallet. If you carry a backpack, always sling it over both shoulders to keep things balanced. If you have a shoulder purse, don’t carry it on the same shoulder all the time. Switch from one to the other. And, if you keep a wallet in your back pocket, remove it when sitting (especially when driving).
# # # # #
Dr. Jeff Winternheimer is a local chiropractor and founder of the Illinois Back Institute. After years of research to put an end to his own excruciating back pain (which stemmed from a frivolous college stunt in 1988), he has developed an innovative, non-surgical, natural treatment that rehydrates the discs and has proven 100% successful. Called Functional Disc Rehydration, Dr. Jeff has helped thousands of people avoid spinal surgery and live pain free by reversing the effects of Sciatica, Stenosis, herniated discs, bulging discs and degenerative disc disease.
If you have questions for Dr. Jeff regarding back health, or would like more information about his ground-breaking discovery, please visit www.illinoisbackpain.com, or call 866-693-0955 to schedule a consultation. Dr. Jeff is available for speaking engagements.
Company Contact Information
Christopher Foltz & Company
230 W Huron
Press Release Distribution and Press Release Service by I-Newswire