10 Tips for A Healthy Back |
Posted: April 28, 2018 |
As we are aging we are realizing the importance of having a healthy back. We fail to perform many activities due to a strain in the back. Sometimes we realize while picking up something from the floor other times we realize while carrying heavy bags. If you still don’t have any back problem, it is very likely that you will have it in the future. So, whatever your case is, you need to start taking care of your back now. To make your life easier, we have 10 tips that will help you to improve your back. Continue to read this article to find out what those tips are. 10 Tips for a Healthy Back1. Ergonomics Work in an ergonomic workplace. Your workplace should provide you comfort and 2. Stay active There is nothing new in conveying the benefits of exercise. So, exercise for at least 30 minutes 3 times a week. Whatever you are doing take breaks every hour or so. During the break time walk around a little or recline in your chair. Try to do different activities at different hours. This will make different muscles of your body work at different times. 3. Take a walk Take a walk for 30 minutes every day. if you can’t walk for 30 minutes at a time due to an aching back, break it down into small intervals of 5 minutes. When you walk, make sure you walk very fast keeping your shoulder straight. Avoid hunching back or else it will just worsen your back pain. 4. Sit in the correct posture When you are sitting at work, first make sure your feet touch the floor. If your chair is very high and you are unable to keep your feet on the floor, use to box for support. Your knees and your hips should be parallel to each other. Sit up so that your spine is aligned. Adjust the armrest at a comfortable height. Use lumbar roll to support the natural curvature of your lower back. Keep the monitor at a comfortable distance so that you don’t need to lean forward to see. You can use recliners for back pain that help you to get a good sitting posture. 5. Lifting When lifting any load first clear the path so that you don’t face any hindrance while reaching your destination. Before lifting go close to the load as much as possible. While lifting bend from the legs. Never bend from the waist. While turning turn your hips and feet. Make sure you don’t twist from the back. 6. Driving Don’t drive for hours at a time. Take frequent breaks when driving for a long period of time. Also, while driving you need to keep in mind a few things. You need to adjust the seat height so that your knees are slightly bent. Use a lumbar support to support the natural lower curve. Recline your seat a little if you feel any back pain. 7. Household work While mopping, make sure that you don’t twist your torso. Stand upright keeping the elbows close to your body. Move the sponge slowly to wipe the floor. When you arestanding at the sink counter avoid leaning forward. Instead, lean your stomach on the counter edge. Keep your head up and be conscious of your posture. 8. Childcare When you are lifting your child, bend your hips, knees, and ankles. While carrying the baby, change the sides frequently so that you can distribute the load on both sides. keep the baby carrier above your hips. Adjust the height of the stroller to your belly button and push keeping your elbows slightly bent. Use a support while feeding your baby so that you don’t have to stay in an awkward position for a long time. 9. Exercise There is nothing new in conveying the benefits of exercise. So, try any form of exercise that would focus on your back. Yoga is a good form of exercise to get relief from back pain. Other than that, you can do conventional exercises like simple stretching or so. 10. Using gadgets While using electronic gadgets you need to be conscious of your posture. Sit up when you are texting or reading anything. If you are using a mobile phone take it high, up to your eye level. It will prevent neck and back injury. If you are using a laptop, better you sit at a table and do it. Adjust the height of the table to a comfortable level to prevent neck or back strain. These are some useful tips that can help you to get rid of back pain. If you haven’t experienced back pain yet, you may experience it in the future. So, make these habits now to prevent any future back pain.
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