subject: 7 Exercise Tips to Grow Taller and Prevent Back Injury [print this page] 7 Exercise Tips to Grow Taller and Prevent Back Injury
In addition to exercising, you can prevent pain by moving carefully and consciously throughout daily activities. By maintaining your spine's normal curves, you reduce strain on your back, thus allowing you to grow taller.
The following ideas can help:
1. Plan your moves.
Reorganize your work and leisure activities to eliminate high-risk, repetitive movements. Avoid unnecessary bending, twisting and reaching. Plan to limit the time you spend carrying heavy briefcases, purses and bags.
2. Listen to your body.
If you must sit or stand for a prolonged period, change your position often. Take at least 30 seconds every 15 minutes to stretch, move or relax. If your back hurts, stop what you're doing and rest to allow your cells to heal and grow.
3. Use the phone wisely.
Avoid holding the telephone with your shoulder while you use your hands to write or do other tasks. If you're on the phone often, use a headset. And as a way to get in the habit of changing positions, stand up tall whenever you answer the phone.
4. Sit smart.
Sitting can stress your back. To promote comfort and good posture:
Choose a chair that supports your lower back.
Adjust your chair so that your feet stay fiat on the floor.
Place a little cushion in the small hole of your back when you sit or drive.
When you drive, adjust your seat to keep your thighs level. Move your seat forward to avoid trying to reach for the pedals.
Remove a large wallet or any other bulky objects from your back pockets when you sit because they disrupt balance in your lower back.
5. Sleep smart.
Lie on a firm mattress. Use pillows for support, but don't use a pillow that puts your neck in a severe angle.
6. Plan before you lift.
Before you lift a load, decide where you'll place it and how to get it there. Remember that pushing is safer than pulling. Always bend your knees so that your arms are level with the object you want to lift. Avoid lifting objects over your head it can break a cartilage disc and stunt your growth. Use a footstool if your height is not good enough to reach certain objects.
7. Prevent falls.
Falls can seriously damage your back or worse, especially if you have developed osteoporosis. In older adults, falls often lead to broken bones and related back problems.
Falls can seriously injure your back, especially if you have osteoporosis. In older adults, falls often lead to broken bones and related back problems or bone growth problems.
To prevent falls:
Wear low-heeled shoes with nonslip soles.
Walk regularly to maintain coordination and balance.
Exercise in water.
Organize your living space to prevent falls. Make your home fall-proof to resolve the issue.
See your doctor if you've fallen recently or believe you're at increased risk of falling.
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