Millions of people worldwide are affected by back pain. This can range in severity from mildly irritating to completely debilitating. It can completely diminish your quality of life and make even the simplest of tasks like sitting down and going upstairs a Herculean challenge.
Back issues can be a result of numerous factors such as genetics, illness, and age-related deterioration, but more often than not they stem from poor habits. Poor posture, improper form when exercising even diet can affect the health of your spine, meaning that a large proportion of back issues are completely avoidable.
The risk of spinal issues increases as you get older and your bones and muscles weaken with age. This is why it is so important to develop and maintain good habits when you’re younger, that you can carry on into later life. This way you can stay fitter and stronger and avoid the need for chiropractic assistance.
To help you maintain a strong back, here are five tips to look after your spine.
Sit correctly
If you work at a desk for eight hours a day, you are in a high-risk category for developing back problems. Even with correct posture, sitting for long periods can be harmful to your spine and joints, but if you sit with your shoulders hunched and neck tilted you are doing extreme damage over time. It’s crucial that you take the time to learn correct posture and make a conscious effort to adopt it. Investing in an ergonomic desk chair can be extremely helpful for supporting your lower back and promoting a straight spine, while making sure your desk and computer are the right height will prevent you from straining your neck. Make sure you take regular breaks throughout your working day to stand up, walk around, and stretch your back. Here are some highly effective back stretches to promote spine health and relieve pain.
Exercise regularly
A little physical activity is excellent for all aspects of your health. It makes you fitter, stronger and reduces stress and anxiety. And the right exercise can be hugely beneficial for your spine. Exercises that strengthen your core muscles will help you protect your back, as these muscles help to support your spine and take the pressure off your lower back. Incorporate some of these core exercises into your workout regimen and you will soon find yourself becoming less susceptible to back problems. Just make sure you maintain correct form throughout these exercises and don’t push yourself beyond your limits, or you may end up worsening the problem.
Get a massage
A massage is a great way to relax and destress, but it has numerous physiological benefits too. A back and shoulder massage can increase blood flow, loosen muscles and relieve pain. This can be a great way to relieve symptoms of spine problems, particularly if they are caused by tension in your neck and shoulder muscles. There are so many different styles of massage out there, so talk to a physiotherapist or massage therapist about your concerns and find one that suits you.
Sleep better
Most people spend six to eight hours a night sleeping, and it is during this time that you can cause real problems for your spine. The position in which you sleep can make you more likely to develop spinal issues, so it’s important you set yourself up for a good night’s sleep. Sleep is when the muscles and joints in your body get a chance to rest after a hard day of work, so you need to be in a position that is comfortable and natural. To achieve this, you need to ensure your pillows and mattress are suitably supportive. A soft mattress might feel more comfortable but it doesn’t provide this support, so a firmer one that doesn’t sag is ideal. Too many pillows can be problematic as they can raise your neck too high and prevent your spine from aligning correctly. Depending on your sleeping position, you may benefit from certain types of pillows.
Lift properly
If you have a job that requires you to lift heavy loads, such as a builder or warehouse operator, it’s essential that you are lifting with the correct technique. If you don’t use proper form it is very easy to twist or strain your spine. When lifting, stand as close to the object as possible, bend your knees, and lift with your legs rather than your back. And if the item is too heavy, don’t try to lift it yourself.
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