Do you suffer from back pain? Here are tips to avoid spinal problems. Back pain can be trouble, and can cause serious discomfort. A lot of people struggle with this problem, and with the advent of new technologies it seems that it has become more common and affects people of all ages. Physical exercise, particularly aerobic exercises, are key to fighting it, and maintaining a healthy spine. Here we will show you some dos and don’ts so you can take care of your back, have a look!
According to the ‘9 for Spine’ study from the North American Spine Society, exercising regularly can improve health and reduce the chances of back pain.
Experts advise swimming for those who suffer from back pain, as the body has to follow a regular regime of stretching and strengthening of the muscles. Aerobic activities are the most recommended to help maintain spinal health.
Yoga can also be a big help for your spine. The different exercises help to correct posture and avoid pain in the spinal column.
Stretching is also essential for keeping your spine healthy and pain-free, especially if you are sitting or in the same position for extended periods of time.
The findings of the North American Spine Society’s ‘9 for Spine’ also advise walking to prevent back pain. Just like swimming and yoga, it’s an activity that your back will thank you for.
Weight lifting can also help to straighten out the spine and strengthen back muscles. Don’t overdo it though, and talk to a specialist before trying this activity.
STRENGTHENING BACK MUSCLES
Weak and under-worked muscles in the abdomen and back areas don’t offer enough support to the spine, which can lead to pain and the risk of injury. Doing Pilates can really help in strengthening these muscle groups.
TALK TO A SPECIALIST
Every case is different and a doctor will always advise you how best to take care of your spine, as well as what exercise is most recommended for you.
Extra weight and concentrated fat in the abdominal region can put extra pressure on the lumbar area and as a result, cause pain in the back and spine. You should try to stick to eating healthily and maintaining a balanced diet.
Massages are a good way to help relieve back pain. For this you should look for a specialist and ask for a massage on your lumbar area.
Thanks to technology, it’s never been so easy to suffer from back pain. Use of tablets, smartphones and computers, whether it’s at home or at work, can cause neck pain and strain your back.
When it comes to computers, in order to avoid problems it is recommended that you keep your device at eye level, so you aren’t constantly leaning over.
If you work in an office, try to take regular breaks so that you aren’t always sitting in the same position. Just as when using the computer a lot at home, you should pay attention to how you sit at your desk. It is suggested you have a comfortable chair and keep a straight posture.
When you’re talking on the phone, don’t use your shoulder to hold it up. Bending your neck to support the device can be a bad habit and can cause a kink in the neck, as well as affecting your spinal health.
Our day-to-day body position and posture can also contribute to back pain. Sometimes the position that seems the most comfortable at the time can end up causing serious discomfort in the future.
If you suffer from back pain, try to sleep belly-up. If you sleep on your side, put a pillow between your legs and another under your head, keeping your spinal column aligned.
A good mattress is so important for spinal health. Ideally you should find one that corresponds to your weight, to sleep well and wake up happy. If you are still feeling pain when you wake up, you may need to change it and find an orthopedic mattress.
Some spinal specialists recommend sleeping without a pillow if you suffer spinal trouble, as they assert that sleeping on your back is the best position, in a straight line and on not too soft a surface.
Be careful carrying heavy objects: this can often put strain your spine, causing damage. Instead of lifting with your back, lift with your knees. It is best to avoid lifting heavy objects over your head with your arms tensed.
REDUCE TOBACCO INTAKE
Many spinal experts will tell you that smokers are more prone to suffering back pain that non-smokers. According to the findings from the North American Spine Society, “smoke can restrict the flow of blood to the discs that cushion the vertebrae, reduce calcium absorption and slow the growth of new bones”.
According to experts there is strong link between stress and spinal pain. The body’s response to stress can manifest in muscular tension in the back, which can result in painful spasms. Relaxation and meditation techniques can be a good option.
COMFORT VS SPINE
Don’t walk around in sandals or sneakers, as flat shoes don’t offer spinal support. If you suffer from this, look for comfortable shoes with at least a two centimeter sole.
PICKING THING UP OFF THE FLOOR
Take care when picking objects up off the floor. This can put strain on your back and potentially cause damage. Instead of bending down, kneel down and let your legs do the work.
Some household activities demand a lot from your back, as is the case with cleaning the floor. When sweeping the floor, keep your back straight without leaning on the brush, and don’t over-extend trying to reach something in the house, make the effort and get up.
When cooking, try to support your weight evenly on both legs. It is so common for us to support ourselves on just one side of the body and this can end up affecting your spine’s health.
Avoid staying on your feet for too long. Staying in the same position for a long time can cause stiffness in the spine, leading to tension and muscle pain in the spinal area. If your job requires you to stay in the same position, try to move your body.
Physiotherapy can also help to reduce back pain. Experts in this area work on specific parts of the body and this can be a great help for you to keep your spine healthy.
Sofas can also be a real hazard to spine health. We too often get cosy on the sofa and forget about our posture. The spine can suffer damage down the line due to the bad positions we sit in and lie in.
If you are pregnant you should pay special attention to your spine, as the weight of the baby can also cause back problems and serious discomfort.