Back pain affects many adults and can be challenging to live with. If you’re experiencing back pain this could be due to a number of reasons but an uncomfortable workstation or post posture are often the main culprits. There are, however, a few things you can do to protect your back and improve overall spine health. It’s important to take certain measures to lift and work out safely and you might also want to make some changes to your working and sleeping habits. Here are seven ways to improve your back health.
Set Up An Ergonomic Workstation
If you work in an office or from home, the first thing you need to do is set up an ergonomic workstation. This might mean investing in new furniture such as a chair that’s more supporting and ensure your desk and monitor are in the correct position. Your workstation is often to blame for back pain and poor posture so it’s important to upgrade it to something more ergonomic. This will also reduce the risk of repetitive strain injury and eye strain.
Use A Back Support
In order to protect your back while lifting or working out, you could consider using a back support. Some of the best back braces aren’t expensive and they’ll help to reduce the load on your spine. They help to control waist movement and stabilize your lower back. If you do a lot of heavy lifting at work, for example, a back brace is often recommended to reduce the risk of injury. It’s also important to lift correctly using your legs without putting too much strain on your back.
Get A Massage
Massage is also very beneficial for your back. It promotes spine health as well as helping with pain management. It works by increasing healthy blood flow and reducing tension. Massage is also an important part of physiotherapy and is used to treat injuries. Regular massage is a great way to reduce stress and help you sleep which also relieves some of the tension in your body.
Work On That Core
If you want to protect your back, core exercises are the way forward. By strengthening the muscles in your abdomen and around your spine you can provide your back with the natural support it needs. There are plenty of sports that incorporate core workouts such as Pilates and HIT training.
As well as exercising you also need to rest properly to improve your back health. There are actually certain sleeping positions for back pain that will relieve the tension on your back at night. You might find that you wake up with back pain and this could be due to an uncomfortable mattress or bed. If you’re not sleeping well, it might be time for an upgrade. You also need to make sure you rest your back well after doing sport or heavy lifting. It’s particularly important after prolonged periods of bending, so if you’ve been hunched over all day gardening, remember to stretch out afterward.
Try New Exercises
If you’re experiencing lower back pain after doing sport then you might want to try more low-impact aerobic exercise. This will be a little kinder on your back and will also reduce the risk of injury. Types of low impact aerobic exercise include walking, elliptical or step machines, and stationary bikes. You could also combine these with swimming, yoga, or Pilates as complimentary options. These types of activities put less of a strain on your back and help you develop those core muscles too. Exercise is important and even if you have back pain it could be detrimental to stop. It keeps your spine functioning well and mobile and also helps you to maintain a healthy weight, which reduces the strain on your back.
Speak To A Professional
If you’re concerned about your back health you should speak to a professional such as your family physician or a spine surgeon. They will be able to help you get to the root of the problem and offer an appropriate solution. Lower back problems can lead to a number of other health issues, so it’s vital to have them seen to. Fortunately, with the right treatment, many cases can be rectified.
Back problems are a common issue and there are many solutions. With a few lifestyle changes, you can improve your back health and overall wellbeing. Speak to your doctor to help you figure out the main cause of the problem, and ensure you protect your back.