There’s a reason your back is called the trunk of your body – it is central to all of your movement. Whether it is chronic or acute, back pain is debilitating. Poor posture, core strength, and work habits can quickly lead to an unhealthy spine.
Your spine does a lot for you, so return the favour and give it a little bit of love. We’ve got your back with some tips and tricks to reduce back pain and improve spine health.
It may be the last thing on your mind when your back is sore, but exercising is a great way to reduce back pain, and there are many ways to exercise your back without stressing your spine.
Swimming is a great way to strengthen your spine without putting stress on any of your joints. Try doing the front stroke to evenly strengthen your spine, or standing leg raises.
Strengthening your core is another way to decrease lower back pain, so do your spine a favour and start doing those crunches!
If You Have to Sit, Do It Right.
We’ve said it before, and we’ll say it again, sitting is the new smoking. On top of all of the negative impacts mentioned in our previous post, sitting for the majority of the day can increase back pain significantly, especially if you have the wrong chair. It’s important to break up your time seated by getting up and moving around, but it’s also important to have your workstation set up in the ideal ergonomic position.
When seated at a desk, be sure to have your feet flat on the floor, adjust your seat height so that your knees are level with your hips, have your monitor an arm’s length away from your face, and have your hands at elbow level.
Watch How You Sleep.
If you often wake up with a stiff back, you may be straining your spine while you sleep. Sleeping on your stomach can put stress on your lower back if you’re using an overstuffed pillow, and a thin pillow may not fully support your neck if you sleep on your side.
Consider changing your pillow to ensure you maintain the optimal sleeping position for your spine. Do a bit of research to find the best pillow for you, and treat yourself to some nighttime comfort.
Article written by Gillian Brown, Marketing Coordinator for International Fitness Holdings.