6 Ways To Look After Your Back

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Back To Back

When people think about looking after their back, often thought does not go much further than sitting with good posture, and perhaps even standing with good posture. And those things are important, but:

1) People’s efforts to have good posture often result in overcorrecting creating an anterior pelvic tilt that causes lower back problems.

Quick tip: if you’re sticking your butt out, you’re doing it wrong (no matter how great your butt is). Instead, to find the correct posture, go up on your tip-toes for a moment, then imagine a plumb-line down the center of your body, thus perpendicular to the floor, going all the way down to the ground. Now, slowly return your heels to the ground, but as you do so, keep your spine aligned to the plumb-line, so you’re not moving backwards as you drop, just directly down. This will land you in perfect posture.

Unless you have scoliosis. In which case, it’ll get you as close to good posture as is likely attainable from any quick tip.

2) There’s a lot more to looking after our back than just good posture!

Here are 5 other important things to do:

Be strong

Do strength-training for your back. How to do that is beyond the scope of today’s feature, but there are many good guides and also personal trainers that can be found.

Start off easy and work up, but do start. The stronger your back is, the less likely a momentary lapse in concentration is to throw out your back because you picked something up with imperfect form.

See also: Resistance Is Useful! (Especially As We Get Older)

Stretch intentionally

Many back injuries occur as a result of stretching and/or twisting awkwardly, so if you ensure your basic mobility and range of motion is good, the less likely it is that unthinkingly twisting around 270° to see where that wasp was going will slip a disk.

The more you stretch intentionally (carefully, please), the more you will be able to stretch unintentionally without injury.

See also: Building & Maintaining Mobility

Stand when you can, walk when you can

We humans have outrun our evolution in a lot of ways, and/but one thing our bodies are definitely not well-adapted for is sitting. Unless we are sitting in a low squat the way you might often see an orang-utan sitting, sitting is not a good way of being for us. Even sitting seiza-style or cross-legged is passable for a short while, not for too long.

So, while there sure are times we need to sit (especially if you’re driving!) minimizing those times is ideal. There are a lot of activities that are traditionally done sitting, where there’s no need for it to be so. For example, your writer here sits for the day’s main meal, but takes any smaller meal standing (and when guests visit for a coffee or such, I’ll offer them the couch while I myself prop up the fireplace). Standing desks are also great if you spend a lot of time at the computer for any reason.

See also: The Doctor Who Wants Us To Exercise Less & Move More

Rest when you need to

You can’t stand all the time! But know this: if you want to rest your legs, lying down is a lot better for your back (and internal organs) than sitting.

Taking a 5 minute break lying on your couch, or bed, or floor, is a perfectly good option and only social convention says otherwise.

If you want a compromise option, though? A recliner chair, in the reclined position, is a better for your back than being scrunched up in the Economy Class Flight position.

PS: About that bed situation…

What Mattress Is Best, By Science?

Kill pain before it kills you

Painkillers aren’t great for the health per se, but pain (or rather, our bodily responses to such) can be worse. Half the time, when it comes to musculoskeletal problems, things get a lot worse a lot more quickly because of how we overcompensate due to the pain. So, take your pain seriously, and remember, the right amount of pain is zero.

If you’re thinking “but pain relief option xyz isn’t good for me”, we strongly recommend checking out:

The 7 Approaches To Pain Management

Take care!

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  • Little Treatments, Big Effects – by Dr. Jessica Schleider

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The author, a clinical psychologist, discusses how mental healthcare has come a very long way, yet still has a long way to go. While advocating for top-down reforms, she does have a stopgap solution:

    Find ways to significantly improve people’s mental health in a single-session intervention.

    This seems like a tall order, but her method is based on good science, and also, most people will agree from experience that big changes can happen to someone in the space of moments, at pivotal turning points in life—they just have to be the right moments.

    Dr. Schleider recommends that therapists train in (and then offer) this method, but she does also give comprehensive advice for self-therapy of this kind too.

    These self-therapy directions, ways to induce those life-pivoting moments for the better, are perhaps the greatest value that the book gives us.

    Bottom line: if you’d like a lot of the benefits of therapy without getting therapy, this book can definitely point you in the right direction, in a manner that won’t be a drain on your time or your wallet.

    Click here to check out Little Treatments, Big Effects, and see what a difference you can make for yourself!

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  • How To Avoid Slipping Into (Bad) Old Habits

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Treating Bad Habits Like Addictions

    How often have you started a healthy new habit (including if it’s a “quit this previous thing” new habit), only to find that you slip back into your old ways?

    We’ve written plenty on habit-forming before, so here’s a quick recap before we continue:

    How To Really Pick Up (And Keep!) Those Habits

    …and even how to give them a boost:

    How To Keep On Keeping On… Long Term!

    But how to avoid the relapses that are most likely to snowball?

    Borrowing from the psychology of addiction recovery

    It’s well known that someone recovering from substance addiction should not have even a small amount of the thing they were addicted to. Not one sip of champagne at a wedding, not one drag of a cigarette, and so forth.

    This can go for other bad habits too; make one exception, and suddenly you have a whole string of “exceptions”, and before you know it, it’s not the exception anymore; it’s the new rule—again.

    Three things that can help guard against this are:

    1. Absolutely refuse to romanticize the bad habit. Do not fall for its marketing! And yes, everything has marketing even if not advertising; for example, consider the Platonic ideal of a junk-food-eating couch-potato who is humble, unassuming, agreeable, the almost-holy idea of homely comfort, and why shouldn’t we be comfortable after all, haven’t we earned our chosen hedonism, and so on. It’s seductive, and we need to make the choice to not be seduced by it. In this case for example, yes pleasure is great, but being sick tired and destroying our bodies is not, in fact, pleasurable in the long run. Which brings us to…
    2. Absolutely refuse to forget why you dropped that behavior in the first place. Remember what it did to you, remember you at your worst. Remember what you feared might become of you if you continued like that. This is something where journaling helps, by the way; remembering our low points helps us to avoid finding ourselves in the same situation again.
    3. Absolutely refuse to let your guard down due to an overabundance of self-confidence in your future self. We all can easily feel that tomorrow is a mystical land in which all productivity is stored, and also where we are strong, energized, iron-willed, and totally able to avoid making the very mistakes that we are right now in the process of making. Instead, be that strong person now, for the benefit of tomorrow’s you. Because after all, if it’s going to be easy tomorrow, it’s easy now, right?

    The above is a very simple, hopefully practical, set of rules to follow. If you like hard science more though, Yale’s Dr. Steven Melemis offers five rules (aimed more directly at addiction recovery, so this may be a big “heavy guns” for some milder habits):

    1. change your life
    2. be completely honest
    3. ask for help
    4. practice self-care
    5. don’t bend the rules

    You can read his full paper and the studies it’s based on, here:

    Relapse Prevention and the Five Rules of Recovery

    “What if I already screwed up?”

    Draw a line under it, now, and move forwards in the direction you actually want to go.

    Here’s a good article, that saves us taking up more space here; it’s very well-written so we do recommend it:

    The Abstinence Violation Effect and Overcoming It

    this article gives specific, practical advices, including CBT tools to use

    Take care!

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  • A short history of sunscreen, from basting like a chook to preventing skin cancer

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Australians have used commercial creams, lotions or gels to manage our skin’s sun exposure for nearly a century.

    But why we do it, the preparations themselves, and whether they work, has changed over time.

    In this short history of sunscreen in Australia, we look at how we’ve slathered, slopped and spritzed our skin for sometimes surprising reasons.

    At first, suncreams helped you ‘tan with ease’

    Advertisement for Hamilton's Sunburn Vanishing Cream
    This early sunscreen claimed you could ‘tan with ease’.
    Trove/NLA

    Sunscreens have been available in Australia since the 30s. Chemist Milton Blake made one of the first.

    He used a kerosene heater to cook batches of “sunburn vanishing cream”, scented with French perfume.

    His backyard business became H.A. Milton (Hamilton) Laboratories, which still makes sunscreens today.

    Hamilton’s first cream claimed you could “
    Sunbathe in Comfort and TAN with ease”. According to modern standards, it would have had an SPF (or sun protection factor) of 2.

    The mirage of ‘safe tanning’

    A tan was considered a “modern complexion” and for most of the 20th century, you might put something on your skin to help gain one. That’s when “safe tanning” (without burning) was thought possible.

    Coppertone advertisement showing tanned woman in bikini
    This 1967 Coppertone advertisement urged you to ‘tan, not burn’.
    SenseiAlan/Flickr, CC BY-SA

    Sunburn was known to be caused by the UVB component of ultraviolet (UV) light. UVA, however, was thought not to be involved in burning; it was just thought to darken the skin pigment melanin. So, medical authorities advised that by using a sunscreen that filtered out UVB, you could “safely tan” without burning.

    But that was wrong.

    From the 70s, medical research suggested UVA penetrated damagingly deep into the skin, causing ageing effects such as sunspots and wrinkles. And both UVA and UVB could cause skin cancer.

    Sunscreens from the 80s sought to be “broad spectrum” – they filtered both UVB and UVA.

    Researchers consequently recommended sunscreens for all skin tones, including for preventing sun damage in people with dark skin.

    Delaying burning … or encouraging it?

    Up to the 80s, sun preparations ranged from something that claimed to delay burning, to preparations that actively encouraged it to get that desirable tan – think, baby oil or coconut oil. Sun-worshippers even raided the kitchen cabinet, slicking olive oil on their skin.

    One manufacturer’s “sun lotion” might effectively filter UVB; another’s merely basted you like a roast chicken.

    Since labelling laws before the 80s didn’t require manufacturers to list the ingredients, it was often hard for consumers to tell which was which.

    At last, SPF arrives to guide consumers

    In the 70s, two Queensland researchers, Gordon Groves and Don Robertson, developed tests for sunscreens – sometimes experimenting on students or colleagues. They printed their ranking in the newspaper, which the public could use to choose a product.

    An Australian sunscreen manufacturer then asked the federal health department to regulate the industry. The company wanted standard definitions to market their products, backed up by consistent lab testing methods.

    In 1986, after years of consultation with manufacturers, researchers and consumers, Australian Standard AS2604 gave a specified a testing method, based on the Queensland researchers’ work. We also had a way of expressing how well sunscreens worked – the sun protection factor or SPF.

    This is the ratio of how long it takes a fair-skinned person to burn using the product compared with how long it takes to burn without it. So a cream that protects the skin sufficiently so it takes 40 minutes to burn instead of 20 minutes has an SPF of 2.

    Manufacturers liked SPF because businesses that invested in clever chemistry could distinguish themselves in marketing. Consumers liked SPF because it was easy to understand – the higher the number, the better the protection.

    Australians, encouraged from 1981 by the Slip! Slop! Slap! nationwide skin cancer campaign, could now “slop” on a sunscreen knowing the degree of protection it offered.

    How about skin cancer?

    It wasn’t until 1999 that research proved that using sunscreen prevents skin cancer. Again, we have Queensland to thank, specifically the residents of Nambour. They took part in a trial for nearly five years, carried out by a research team led by Adele Green of the Queensland Institute of Medical Research. Using sunscreen daily over that time reduced rates of squamous cell carcinoma (a common form of skin cancer) by about 60%.

    Follow-up studies in 2011 and 2013 showed regular sunscreen use almost halved the rate of melanoma and slowed skin ageing. But there was no impact on rates of basal cell carcinoma, another common skin cancer.

    By then, researchers had shown sunscreen stopped sunburn, and stopping sunburn would prevent at least some types of skin cancer.

    What’s in sunscreen today?

    An effective sunscreen uses one or more active ingredients in a cream, lotion or gel. The active ingredient either works:

    • “chemically” by absorbing UV and converting it to heat. Examples include PABA (para-aminobenzoic acid) and benzyl salicylate, or

    • “physically” by blocking the UV, such as zinc oxide or titanium dioxide.

    Physical blockers at first had limited cosmetic appeal because they were opaque pastes. (Think cricketers with zinc smeared on their noses.)

    With microfine particle technology from the 90s, sunscreen manufacturers could then use a combination of chemical absorbers and physical blockers to achieve high degrees of sun protection in a cosmetically acceptable formulation.

    Where now?

    Australians have embraced sunscreen, but they still don’t apply enough or reapply often enough.

    Although some people are concerned sunscreen will block the skin’s ability to make vitamin D this is unlikely. That’s because even SPF50 sunscreen doesn’t filter out all UVB.

    There’s also concern about the active ingredients in sunscreen getting into the environment and whether their absorption by our bodies is a problem.

    Sunscreens have evolved from something that at best offered mild protection to effective, easy-to-use products that stave off the harmful effects of UV. They’ve evolved from something only people with fair skin used to a product for anyone.

    Remember, slopping on sunscreen is just one part of sun protection. Don’t forget to also slip (protective clothing), slap (hat), seek (shade) and slide (sunglasses).The Conversation

    Laura Dawes, Research Fellow in Medico-Legal History, Australian National University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • How Useful Are Our Dreams

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    What’s In A Dream?

    We were recently asked:

    ❝I have a question or a suggestion for coverage in your “Psychology Sunday”. Dreams: their relevance, meanings ( if any) interpretations? I just wondered what the modern psychological opinions are about dreams in general.❞

    ~ 10almonds subscriber

    There are two main schools of thought, and one main effort to reconcile those two. The third one hasn’t quite caught on so far as to be considered a “school of thought” yet though.

    The Top-Down Model (Psychoanalysts)

    Psychoanalysts broadly follow the theories of Freud, or at least evolved from there. Freud was demonstrably wrong about very many things. Most of his theories have been debunked and ditched—hence the charitable “or at least evolved from there” phrasing when it comes to modern psychoanalytic schools of thought. Perhaps another day, we’ll go into all the ways Freud went wrong. However, for today, one thing he wasn’t bad at…

    According to Freud, our dreams reveal our subconscious desires and fears, sometimes directly and sometimes dressed in metaphor.

    Examples of literal representations might be:

    • sex dreams (revealing our subconscious desires; perhaps consciously we had not thought about that person that way, or had not considered that sex act desirable)
    • getting killed and dying (revealing our subconscious fear of death, not something most people give a lot of conscious thought to most of the time)

    Examples of metaphorical representations might be:

    • dreams of childhood (revealing our subconscious desires to feel safe and nurtured, or perhaps something else depending on the nature of the dream; maybe a return to innocence, or a clean slate)
    • dreams of being pursued (revealing our subconscious fear of bad consequences of our actions/inactions, for example, responsibilities to which we have not attended, debts are a good example for many people; or social contact where the ball was left in our court and we dropped it, that kind of thing)

    One can read all kinds of guides to dream symbology, and learn such arcane lore as “if you dream of your teeth crumbling, you have financial worries”, but the truth is that “this thing means that other thing” symbolic equations are not only highly personal, but also incredibly culture-bound.

    For example:

    • To one person, bees could be a symbol of feeling plagued by uncountable small threats; to another, they could be a symbol of abundance, or of teamwork
    • One culture’s “crow as an omen of death” is another culture’s “crow as a symbol of wisdom”
      • For that matter, in some cultures, white means purity; in others, it means death.

    Even such classically Freudian things as dreaming of one’s mother and/or father (in whatever context) will be strongly informed by one’s own waking-world relationship (or lack thereof) with same. Even in Freud’s own psychoanalysis, the “mother” for the sake of such analysis was the person who nurtured, and the “father” was the person who drew the nurturer’s attention away, so they could be switched gender roles, or even different people entirely than one’s parents.

    The only real way to know what, if anything, your dreams are trying to tell you, is to ask yourself. You can do that…

    The idea with lucid dreaming is that since any dream character is a facet of your subconscious generated by your own mind, by talking to that character you can ask questions directly of your subconscious (the popular 2010 movie “Inception” was actually quite accurate in this regard, by the way).

    To read more about how to do this kind of self-therapy through lucid dreaming, you might want to check out this book we reviewed previously; it is the go-to book of lucid dreaming enthusiasts, and will honestly give you everything you need in one go:

    Lucid Dreaming: A Concise Guide to Awakening in Your Dreams and in Your Life – by Dr. Stephen LaBerge

    The Bottom-Up Model (Neuroscientists)

    This will take a lot less writing, because it’s practically a null hypothesis (i.e., the simplest default assumption before considering any additional evidence that might support or refute it; usually some variant of “nothing unusual going on here”).

    The Bottom-Up model holds that our brains run regular maintenance cycles during REM sleep (a biological equivalent of defragging a computer), and the brain interprets these pieces of information flying by and, because of the mind’s tendency to look for patterns, fills in the rest (much like how modern generative AI can “expand” a source image to create more of the same and fill in the blanks), resulting in the often narratively wacky, but ultimately random, vivid hallucinations that we call dreams.

    The Hybrid Model (per Cartwright, 2012)

    This is really just one woman’s vision, but it’s an incredibly compelling one, that takes the Bottom-Up model and asks “what if we did all that bio-stuff, and then our subconscious mind influenced the interpretation of the random patterns, to create dreams that are subjectively meaningful, and thus do indeed represent our subconscious?

    It’s best explained in her own words, though, so it’s time for another book recommendation (we’ve reviewed this one before, too):

    The Twenty-four Hour Mind: The Role of Sleep and Dreaming in Our Emotional Lives – by Dr. Rosalind Cartwright

    Enjoy!

    Don’t Forget…

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    Learn to Age Gracefully

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  • The Energy Plan – by James Collins

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    There’s a lot of conflicting advice out there about how we should maintain our energy levels, for example:

    • Eat fewer carbs!
    • Eat more carbs!
    • Eat slow-release carbs!
    • Eat quick-release carbs!
    • Practise intermittent fasting!
    • Graze constantly throughout the day!
    • Forget carbs and focus on fats!
    • Actually it’s all about B-vitamins!

    …and so on.

    What Collins does differently is something much less-often seen:

    Here, we’re advised on how to tailor our meals to our actual lifestyle, taking into account the day we actually have each day. For example:

    • What will our energy needs be for the day?
    • Will our needs be intense, or long, or both, or neither?
    • What kind of recovery have we had, or do we need, from previous activities?
    • Do we need to replace lost muscle glycogen, or are we looking to trim the fat?
    • Are we doing a power-up or just maintenance today?

    Rather than bidding us have a five-way spreadsheet and do advanced mathematics for every meal, though, Collins has done the hard work for us. The book explains the various principles in a casual format with a light conversational tone, and gives us general rules to follow.

    These rules cover what to do for different times of day… and also, at different points in our life (the metabolic needs of a 13-year-old, 33-year-old, and 83-year-old, are very different!). That latter’s particularly handy, as a lot of books assume an age bracket for the reader, and this one doesn’t.

    In short: a great book for anyone who wants to keep their energy levels up (throughout life’s ups and downs in activity) without piling on the pounds or starving oneself.

    Click here to check out The Energy Plan on Amazon and fuel your days better!

    Don’t Forget…

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    Learn to Age Gracefully

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  • Holistic Approach To Resculpting A Face Affected By Hypothyroidism, PCOS, Or Menopause

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Mila Magnani has PCOS and hypothyroidism, but the principles are the same for menopause because both menopause and PCOS are a case of a hormone imbalance resulting in androgenic effects, so there’s a large amount of overlap.

    Obviously, a portion of the difference in the thumbnail is a matter of angle and make-up, but as you can see in the video itself, there’s also a lot of genuine change underneath, too:

    Stress-free method

    Firstly, she bids us get lab tests and work with a knowledgeable doctor to address potential thyroid, hormonal, or nutrient imbalances. Perhaps we already know at least part of what is causing our problems, but even if so, it doesn’t hurt to take steps to rule the others out. Imagine spending ages unsuccessfully battling PCOS or menopause, only to discover it was a thyroid issue, and you were fighting the wrong battle!

    Magnani used a natural route to manage her PCOS and hypothyroidism, while acknowledging that medication is fine too; it’s usually cheaper and more convenient—and there’s a lot more standardization for medications than there is for supplements, which makes it a lot easier to navigate, find what works, and keep getting the exact same thing once it does work.

    Other things she recommends include:

    • Lymphatic drainage: addressing the lymphatic system to reduce puffiness. Techniques include lymphatic drainage massage, stretching, rebounding (trampoline), and dry brushing. She emphasizes that for facial de-puffing, it’s important to treat the whole upper body, not just the face.
    • Low-impact exercise: she switched from high-intensity workouts to low-impact exercises like nature walking and gentle stretching to reduce stress and improve health.
    • Nervous system regulation: she worked on nervous system regulation by means of journaling, breathwork, and stimulating the vagus nerve, which improved sleep and reduced stress and anxiety. These things, of course, have knock-on benefits for almost every part of health.
    • Diet: she adopted a low-glycemic diet, reduced salt intake, and cooked at home to avoid water retention caused by high sodium in restaurant meals.
    • Natural diuretics: she uses teas like hibiscus and chamomile to reduce puffiness after consuming high-sodium foods.
    • Sauna and sweating: consider a sauna mat or hot baths to detox and reduce swelling; that’s what she uses in lieu of a convenient sauna.

    You may be wondering how quickly you can expect results: it took 3–6 months of daily effort to see significant changes, and she now maintains the routine less frequently (every 2–3 days, instead of daily).

    For more on all this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

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    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: