There is a lot you can do to keep your back healthy. Plenty of people deal with back pain every single day for a variety of reasons. We cover some helpful tips below that will help relieve back pain and help you get back to your normal day-to-day life.
11 Tips To Keep Your Back Healthy
- Stretching Daily: To prevent muscle injury, make a habit of performing routine stretching before exercising or performing activities that can put a strain on your back.
- Improve Posture: Don’t slouch during sitting or standing because the lower back can support a person’s weight most efficiently when the curvature caused by slouching is minimized.
- Wear a Back Brace: If you wear a back brace for men, back brace for women, or a pregnancy support belt, you can keep your spine aligned and avoid additional back tension. You can improve your posture whether you are at work or at home. You can choose a Zero Compression Back Brace for additional support every day.
- Avoid Pressure on Your Spine: Make sure work surfaces at your home or work are at a comfortable height to prevent leaning forward and creating an unnatural spine curvature.
- Avoid Lower Back Tension: Find a chair with excellent lumbar support and proper position. Adjust the height for the task and remember to keep shoulders back. Periodically walk around the office and take some time to gently stretch, which, in turn, will relieve tension on back muscles.
- Don't Put Additional Pressure On Your Lumbar Area: For additional proper lumbar support, one may benefit from wearing a back brace which is specifically designed for this purpose. When nothing else is available, even a pillow or rolled-up towel placed behind in the S-shaped curve of the back can provide some lumbar support and keep a straight posture. During extended periods of sitting, elevate feet by putting them on a low stool, or an assembled stack of books will work just fine.
- Avoid High Heels and Wear Comfortable Shoes: Wear comfortable, low-heeled shoes whenever possible, especially when prolonged walking or standing is necessary.
- Comfortable Sleep: Sleeping in a fetal position with the knees drawn up will help to open up the joints in the spine and relieve pressure on one's spine. Whenever possible, choose to sleep on a firm mattress.
- Avoid Heavy Lifting: Avoid lifting objects that are too heavy. Lift from the knees, with a straight back, keeping objects close to the body at the same time. Entirely avoid twisting when lifting.
- Stick To a Healthy Diet: Remember not to neglect proper nutrition and diet to reduce excessive weight. Putting on more weight, especially around the waistline, adds an extra strain on lower back muscles ultimately leading to gradual pain increase. Stick to a diet providing sufficient amount of calcium, phosphorus, and vitamin D essential to promote bone growth.
- Stop Smoking: If you are smoking, stop. There is undisputed evidence that smoking reduces blood flow to the lower spine, which, in turn, can contribute to spinal disc degeneration, therefore, nullifying many of the previously mentioned positive changes. Smoking also increases the risk of osteoporosis and prolongs healing time. Smoking also causes coughing, which may cause more back pain.
Keep Your Body in Motion
As it is commonly known that a body in motion remains in motion, movement increases circulation to the spinal column and back muscles. Wearing a proper comfortable back support device allows users to exercise, which was previously not possible due to pain.
Being active is the key to a healthy back and enjoying daily activities. For this reason, it is necessary to consult a physician for a list of low-impact, age-appropriate exercises that are specifically targeted to strengthening the lower back and abdominal muscles.