During these times it is easy to loose track of time. If you are doing repetive activities such as prolonoged sitting the solution is simple, get up and get moving. It could as simple as making the bed, taking out the trash, and cooking. All of the require repetitive motions. Any repetitve motion over 30 seconds could be damaging to your body. To avoid injury you must perform the activity in the best possible form. Form for an exercise is the most important factor. Keeping the proper form wil keep you aware of whatever is out. Sometimes pain is caused not by only overactivity but with underactivity. We need to keep the larger muscle groups active. If you are for instance gardening for prolonged periods of time modifying your form will help you. If you have more of chronic or annoying pain you can use a chair for support. There are ways to moderate your activity by switching which arm you are you using to perform any task during gardening, cooking and cleaning. If you find yourself with burning or achy muscles don't right away assume something is worng. This is a typical reaction to muscle overuse. If this occurs it is best to apply moist heat to loosten up the muscles. Once the muscles are bit more loose the spinal vertebrae is still not completely fixed. At this point you should can get an adjustment to improve you spinal column alignment.
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