Learn how to keep your back in tip top shape with our six tips for optimizing back health. Give them a try to keep your posture perfect!
Lower back pain is a common ailment, yet the back remains a relatively low priority on many people’s list of health concerns and exercise regiments. If you’ve ever wondered how to maintain or improve your back health, read our guide to keeping your back in tip top shape. From your work space to posture to exercise regime, we’ve got your back (pun intended).
Check your work space
Avoid ‘backbreaking work’ by making sure your desk and daily work spaces are ergonomically sound. Monitor your work space by making sure your chair height, computer screen height, back support, keyboard and mouse position, and distance from your desk are all at the best position possible for the comfort and well being of your back, shoulders and eyes. It will not only help relieve strain on your body but also boost productivity, keeping both your doctor and your boss happy!
Posture is a crucial indicator and contributor to back health – the better your posture, the less strain you place on your back muscles, ligaments, joints, and shoulders. Train yourself out of the bad habit of slouching by imagining a string attached to the top of your skull pulling you straight up. Pull your shoulder blades back, tuck your chin in slightly and sit back straight for correct posture. Be sure to keep on guard for poor posture, hunched shoulders or slumping in your chair.
Exercise is essential for overall health and wellbeing, especially for your back. Carrying extra weight on your body adds strain to many joints in the body, the back included, meaning regular and effective exercise is important for keeping the body healthy. Strengthen your back muscles through easy, affordable exercise options like walking, swimming and stretching. Backstroke comes particularly recommended as a way of working out those back muscles.
Bend at the knees
The most common cause of back injury is being careless with heavy lifting. When lifting heavy objects, be sure to bend at the knees and use your leg muscles to support the extra weight. Bending from the back puts extra strain on your spine and can contribute to back problems in later life. Another thing to remember when carrying heavy objects is that they should be kept close to your body to minimize strain.
Considering just how much time in our lives will be spent sleeping, it can be quite shocking to consider how many people sleep on uncomfortable or hand-me-down mattresses. Every person has their own ideal mattress, varying in terms of support, softness, height, and many other factors, meaning that every person should be responsible for selecting their own mattress as suited to their own comfort level and body type.
This is a crucial step for maintaining back health, especially if you sleep on your back. Choosing the right mattress for you will not only improve your sleep patterns and overall health, helping you to deal with the stresses of everyday life, but will also help to support your back while you’re catching up on the Zs
Stretching is the ideal way to improve flexibility, muscle health and to relieve minor pain, and stretching your back is no exception. The cat stretch is a great way to loosen tension in your back. Simply lying on your back and rolling your legs from side to side is another ideal stretch for this part of your body.
Alana Kay is a fitness freak and nutrition nerd who helps keep her back fit and healthy with regular exercise, correct posture and her Sleepmaker mattresses.
Tags: fitness, health, Mattress, Muscle, Physical exercise, Poor posture, sleep, Stretch