GUIDE TO TAKE CARE OF YOUR BACK
The back is one of the most crucial parts of the body and yet the most ignored. Wondering how you can take care of your back appropriately? We have you covered.
Your body must be positioned and managed properly from the time you wake up to the time you return to bed, including changes in sleeping position. A straight and strong back keeps you upright. A crooked and weak back causes slouching. The weak back can be prevented from getting worse by strengthening your trunk and eliminating pain.
Here's what you can do to achieve comfort and pain relief.
1. Let Your Spine Rest
While lying down, your spine has an opportunity to relax and renew all the structures that have been working hard. The best mattress and pillows that allow your back to rest comfortably and supportably are key to making the most of this time.
Some tips to consider when sleeping include:
- Use a firm or medium-firm mattress for back pain relief.
- Keep your spine naturally aligned.
Consider placing a pillow beneath the knees for back sleepers to reduce
lower back stress. Put a pillow between your knees to keep your hips balanced when you sleep on your side. A cervical spine pillow may be beneficial for some people.
For your spine to support itself and take pressure off your lower back, you need to make your core muscles in your lower back and abdomen strong and flexible.
We rarely use our core muscles enough during everyday activities, so we need to tone them through targeted exercises. Learn which exercises are appropriate for you from your doctor, physical therapist, or other health professional.
3. Let your Shoes Support Your Spine
No matter what you're doing while walking, your shoes play a crucial role in supporting your lower back. Footwear that provides a supportive base maintains the alignment of the spine and body. If you wear a heel-fitting shoe, check to make sure it fits snugly but not too tightly. The feet won't roll too much outside or inside in a good fit.
4. Back Massage
Massage of the back has several therapeutic benefits, including increasing blood flow, loosening tight muscles and connecting tissues, and increasing relaxation. Some studies suggest that a moderate level of pressure in a massage is more effective than light pressure in relieving stress. For people with a sedentary lifestyle, adding an Electric Rolling Massager on your chair can help relieve stress on the Back.
5. Ergonomic Supports
Sitting can put more strain on your lower back than standing, so prolonged periods of sitting may lead to or aggravate a back condition. We tend to slouch and lean forward when sitting at a desk and viewing a computer screen, stressing our lumbar discs. Supporting your back's natural curves involves choosing the right ergonomic back support and practising good posture while seated.
Sources:Taking Care of Your Back
5 Ways to Keep Your Spine Healthy and Happy