How many times a day do you say that your back hurts? Probably more than twice. Don’t worry; you’re not alone in that. Around one in every eight Americans suffer from back pains, and less than half try to do something about it.
We tend to underestimate back pains, even though they have a significant impact on our health and comfort of living. After all, your spine is what keeps your body straight. Of course, it can withstand certain exploitations, but there will come a moment when it surrenders.
But it doesn’t have to be like that. There are many things you can do to make your spine stronger.
In the article below, you’ll find the top five tips to improve your back health.
Stand Straight and Lift Right
There are tons of various factors that affect your spine, so there are many things you need to consider. But everything starts with the proper posture. Standing straight is the first step to improving your back.
When it comes to lifting in the right way, the vast majority of people lean down and pick an object. That’s a huge mistake. You should always use your legs, not your spine to lift something.
Bend your knees and hips while maintaining your natural core position. Don’t twist or lean back or down when carrying an object, and give your back some rest. It deserves that.
Maintaining the correct sleeping position is key to keeping your spine healthy. It means that you should sleep on your side or your back, and never on your stomach. Moreover, if you sleep on your back, the right idea is to put a pillow or rolled blanket under your knees to reduce stress on the lower back.
But the right sleeping position is not enough. You also need a firm mattress that will support your spine while you sleep. Under no circumstances should you use a soft bed if you have any back problems.
And how to find the right mattress? The best way is to find independent mattress reviews from individual customers, as companies usually tend to overemphasize their products’ valours.
If you don’t want to experience back pains, the best way to reduce the risk is to exercise regularly. Jog, ride a bike or hit the gym, whatever you like. Staying active will also allow you to maintain a healthy weight, which is crucial for a healthy back.
And if you want to strengthen your back, there are plenty of exercise routines that focus on your core muscles. Keeping them strong will take some pressure off your lower back and support your spine.
It’s also a great idea to go for a swim if you experience back pains. Swimming will strengthen, especially your lower back and help it support your spine more effectively.
Maintain a Healthy Diet
As mentioned before, many factors affect your back health, and one of them is a healthy diet. But how is that possible?
Well, first of all, answer yourself a question, what does a healthy diet give you? It helps you maintain or decrease your weight. Keep in mind that your spine supports your whole body, and the more there is of you, the more it has to carry.
That can lead to severe exploitation of your back, which leads to back pains. Maintaining a healthy weight is crucial for improving your spine’s health, and a healthy diet will help you achieve that.
Sit Properly and Work Smart
Whether you work at home or in an office, there’s a lot of sitting involved. And the more you sit, the bigger your chances of getting a backache. That’s why you need to practice proper ergonomics.
You should make sure that you adjust your chair, laptop, and desk to your height and functionality. Ensure that your chair gives you proper back support and that it allows you to sit straight.
The good idea is to take a break during the day and stand up to walk around or stretch. Short breaks will not only take some pressure off your back but will also improve your productivity.
Back pains have become a common part of our lives, but it doesn’t mean that there’s nothing we can do about them. There are plenty of simple activities and tips you can implement in your everyday life to prevent any back problems from occurring.
Keep in mind that you should never underestimate it, and act as soon as you notice any symptoms. And if the pain is increasing despite your precautions, consult your physician. Don’t wait until it passes. It won’t.
If you don’t do anything about your back health, it may lead to severe medical problems.