Back problems are not inevitable. In fact, there are ways that you can reduce your risk of back problems later in life, and they’re pretty simple. We’ve taken a look at a few of them below to help you out.
Adding back strengthening exercises to your gym routine is a really easy way to reduce the risk of back injury and back problems later in life. If you’re unsure of the kind of exercises you should be doing, get in touch with a personal trainer who can give you pointers and ensure you are doing the exercise correctly.
Maintain Good Posture
Maintaining good seated and standing posture is an absolute must to keep back injuries to a minimum. You can check your posture by standing with your heels against a wall – your calves, bum, shoulders, and back of your head should be touching the wall, and there should be enough room to slip your hand in at the small of your back.
For a good, seated posture, invest in chairs with a straight back or lower back support. Ensure your knees are slightly higher than your hips and use a cushion if necessary.
Your weight can play a role in the health of your back, so eating a healthy and balanced diet and maintaining a healthy weight will help you to avoid injuries.
Along with strength training and eating well, cardio exercise is also a good idea. It can keep you in good health, help you maintain a healthy weight, and makes you feel more energized. The CDC recommends getting at least 150 minutes of physical activity each day – this works out as 30 minutes per day.
Choose a Back-friendly Sleeping Position
There are a number of back-friendly sleeping positions to choose from. If you prefer sleeping on your back, it is recommended you add a pillow under your knees to help keep the spine in a neutral alignment. Sleep on your side? Pulling your knees slightly upwards is recommended.
Speak with a doctor or chiropractor, like those at Richmond Chiropractic, to find the best position for you.
Make Sure Your Desk is Right
If you work at a desk, it is recommended that the top of your monitor should be 2 or 3 inches above your eye level and about an arm’s length from you. You should also use a keyboard and keyboard tray that is slightly below your elbows.
If you are an office worker, a good desk chair is also a must.
Take Regular Screen Breaks
Working in more sedentary jobs means you spend hours sitting in one position. This can put strain on your back, so try and break up long periods of sitting with stretches, desk yoga, or even a quick walk to get a coffee.
Lift From the Knees
It’s well-known that the way you lift heavy objects can be the difference between good back health and a debilitating injury. Remember to bend the knees and squat, rather than bending from the waist when picking up a heavy load. This is so that your legs take on the weight and not your back.
Pick the Right Bag
Dispersing the weight of anything you’re carrying can help you to avoid back injury. If you’re carrying a briefcase, ensure you change hands frequently. A messenger bag, with a thick strap, that sits across the body, is a good idea if you have had back problems in the past.
Back problems may not always be preventable, but you can definitely take preventative measures to avoid them. Many of these changes are really easy to implement and could make a huge difference in the long run.
For More Visit: TheBlogsHub