Over 59 million Americans have complained about back pain. Some people have gone so far as to seek chiropractic treatment. But before it leads to that, there are ways you can do to avoid developing any pain in your back.
Some of these suggestions are preventive measures that are simple enough for anyone to follow. So if you want to be able to play basketball with the boys or go dancing with the girls without feeling any pain in your back, here are suggestions to help you take care of your body:
Perform back-strengthening exercises
The bridge is a great way to strengthen your gluteus maximus, which supports your lower back. Another exercise that you can do is the lying lateral leg lifts. Lie on your side and lift one leg to the side while keeping it straight. Then lie on the other side and lift your leg again. This exercise will strengthen the muscles that support the pelvis. It will prevent strain on your back.
Do the knee-to-chest stretches, which will elongate your lower back and prevent pain from building up. You can also do lower back rotational stretches, which will strengthen your core muscles. This is important because your core muscles will help ease the pressure on your back muscles if they’re firm and strong.
Sleeping is an integral part of ensuring that your back is in tiptop shape. The first step in improving your sleep is to buy the right kind of mattress. Your mattress should be firm to avoid your back from curving too much when you sleep on your back.
When you’re lying down, the worst position for your back is face down. So sleep with either on your back or on your side. If you’re lying on your back, put two pillows underneath your knees to elevate them slightly. If you’re lying on your side, place a pillow between your knees.
When you have woken up, do not jump out of bed right away. Stretch your body first to prevent injuries to your back and also to realign your spine after a night of being stuck in a certain position.
Get up every now and then
Most people work in an office. If you’re one of them, chances are that you spend most of the day sitting at your desk. Sitting for a long time is bad for the back. Make sure to get up and walk around after every 15 minutes.
Also, sit up straight when you’re in the office. Slouching is bad for the spine. But most office workers do this. When they’re facing their computer monitors, they often look down. Position your laptop or computer screen higher—at eye level—so that you’re not slouching.
Adjust the car seat
Before you start driving, adjust your seat so that your whole back is touching the backrest and your head is comfortably nestled against the headrest. If you notice that you’re crouching forward to see better or to handle the steering wheel more firmly, then your seat is at a wrong position.
It’s important to take care of your back because most of the tasks we do every day require help from our spine and back muscles. When our back is in pain, we feel helpless. Take care of your back, and it will take care of you.