Pain Prevention - Steps To Avoid Everyday Muscle Injuries

I’m always giving advice on fixing aches and pains, so I thought I’d leap out there and go for some suggestion on prevention. Stopping a problem before it starts, of course, what makes the most sense – that’s probably why so few people do it.

Let’s say you are about to do something you know will create an avalanche of symptoms. Clean out the garage, help friends move, ready tiny lines of computer printouts on next year’s budget, whatever. You know it will take you to the edge. Yes, avoidance, especially regards vacuum cleaning, is preferred. But when it is about work, or visiting your relatives during the holidays and other unavoidable ordeals, you can take these steps:

Start hydrated. If you wait for your thirst, it’s too late to prevent the migraines or aches that muscles will develop when they are starved for water. Start your project with a nice big glass of water and keep sipping as you go. Better yet, just start the day with two glasses of water. Whatever cannon you get shot out of when you get to work, at least your muscles will last longer before quitting.

Use a topical lotion on an area that tends to get achy as you work or play. I’ll dab some MSM, Epsom lotion or arnica on my low back before I head for the garage. Or I’ll put some lotion on my neck before turning the computer on.

Beware cautious of taking anti-inflammatory pills before a project. It seems logical, but taking an aspirin before a workout has been linked to some pretty weird and serious joint infections in athletes.

Breathe out with your effort. This is so basic – yet lots of people inhale as they lift, or worse, hold their breath. If you inhale or hold breath while pulling or lifting, you are putting a lot of pressure on the muscles in your back and neck. That leads to pain later if not immediately.

Warm up muscles before using them. A few gentle, slow, hula-dance rolls of your tummy can get your back and abdominal muscles ready for lifting.

Let the whippersnappers do it. Hey, if you’re mature enough to read this, I’m sure you can get someone else to paint that fence.