How to Look After your Back: Top Tips

Many people develop back pain at some point in their lives. Even a little back pain can ruin your day. The good news is that you can look after your back and thereby help to prevent pain. Below you will find a few tips that could help such as visiting a chiropractor or working on your posture: 

Work on your Posture 

One of the best things you can do to help prevent back pain is to work on your posture. When you sit down, particularly when you’re bent over a desk, you strain your lower back. 

Try to change your position at least every 30 minutes. If you can, get some support added to your office chair, so your lower back is much more supported. 

In addition to this, when you sit up or stand, try to straighten your back and keep your shoulders back. This will help to stretch out a little, and it will also make you look taller. Some people also think that standing up straight will help to boost your confidence. 

Extra tip: Stand up straight each time you remember that you need to adjust your posture. This will encourage you to use a better posture more often. Sooner or later, it will become natural, and you’ll stand correctly without even realizing it. 

Lift Correctly 

Lifting weights
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If you have to lift something heavy, please make sure you know how to lift correctly. Bending your back while lifting can cause you a lot of pain. Make sure that when you lift, you bend your knees and keep your back straight. While this might not look or feel very elegant, it can save your back. 

Start off by standing with your feet shoulder-width apart. Bend your knees and lower your body, keeping your back straight at all times. Extend your arms and lift the item. Keep your back straight as you stand. When you need to place the heavy item down, make sure you keep your back straight and bend your knees. This will ensure you’re less likely to injure your back when you’re placing the object down. 

You should find that lifting this way is easier, and it puts less strain on the whole of your body. Please make sure you only ever lift items you can easily carry on your own. If the object is too heavy, ask someone else to help you lift. 

See your Chiropractor 

Chiropractor
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A chiropractor uses a range of manipulation techniques to align your body correctly. Aligning the spine along with the musculoskeletal structure, can help the body to heal itself. This means you could potentially feel better without the use of medication or surgery. 

Lower back pain can be made so much better by seeing a chiropractor. However, if you do choose to see a chiropractor, please make sure you explain exactly where your pain is. 

You might find that you need to keep seeing your chiropractor every so often. This is so they can ensure your back stays aligned and you’re a lot less likely to suffer from pain. 

Strengthen your Core 

Pilates
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When your core is strong, the strain on your lower back will be reduced. However, there are some exercises you can do to strengthen your core and stabilize your spine. Taking up Pilates is a great way to work on your core, as are planks. Alternatively, you might wish to go to the gym and work on your core. With a bit of work, you can ensure that your core is strong, and it can help you to feel and look so much better. 

Try to work on your core at least every few days, whether it’s at the gym or you’re taking part in Pilates. Couple this with your new posture, and your back should feel so much better.  

Maintain a Healthy Weight 

If you are a little overweight, you will be putting more strain on your spine. This can cause a lot of lower back pain. In addition to this, more weight can lead to the likelihood that you’ll get a prolapsed disc. You don’t have to be very thin to put less strain on your spine, just make sure you’re not carrying any excess weight. 

When you maintain a healthy weight, you’re likely to reduce the negative impact on your spine. Chances are, your lower back pain will lessen or completely disappear, and you’ll start to feel better. 

Keep Stretching 

Stretching
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A good way to work on your back pain is to keep stretching. This is because any muscle tightness can inevitably make your back pain worse. The good news is that stretching is relatively easy. When you stretch, make sure you stretch your spine, quads, and hamstrings. Do this at least a few times a week, so you start to feel the benefits. 

Don’t be afraid to keep stretching every time you get up out of your chair. Have a stretch and walk around a little, you’ll start to feel better. 

There are ways for you to look after your back and ensure that you feel less pain. Use some or all of the above tips to help you feel better. Looking after your back is absolutely vital. You just need to make sure you work on your lifting, maintain a healthy weight, strengthen your core, and see a chiropractor. Those few changes can make a world of difference. 

Featured Image by mohamed Hassan from Pixabay