10-Mitunes Daily: Tips for a Healthy Back
Millions of people are affected by back pain every day. And beyond living with the pain itself, this kind of condition can seriously diminish the quality of life, causing you to miss work and social activities that you enjoy and preventing you from being able to accomplish even simple, everyday routine.
Taking care of your spine now will help you lower the chances of experiencing back pain later.
And I would like to share with you some simple, but very useful tips and yet important adjustments to keep in mind every day.
- Maintain a good posture: Both while sitting and standing, always remember to keep your back straight. Avoid slopping frontwards or leaning excessively into the chair while sitting. While standing, stand tall in a balanced way and ensure your ear, middle shoulder, hip, mid knee and ankle are aligned. Correct posture is the first and the most important step we can follow to prevent most of the back issues.
- Sleep Well: A good posture is essential also whilst sleeping. Your body needs a good night's sleep to repair itself. Sleeping on your stomach puts too much pressure on your spine. Sleeping on your side also reduces upper airway collapse, helping to give you a better night's rest. It is important to have proper lumbar support by having a supportive mattress and a pillow which ensures your neck is not strained.
- Stretch out. Keeping flexible helps maintain normal joint function and a good range of motion. It also reduces the risk of injury. If you start your day with a few good stretches, it can not only be invigorating, but can also promote spinal health.
- Exercise your core: The core, consisting of your abdominal and lower back muscles, should be strong in order to adequately support your spine. An exercise routine that focuses on stretching the spinal tissues and muscles can help keep them supple and healthy, and building strength in other muscle groups like the back and the legs helps ease the pressure on the spine, reducing the likelihood of sustaining spine injuries.
- Work smart. Proper ergonomics can help reduce a lot of stress on both the lower and upper back. Make sure your workplace — whether a laptop, phone, computer desk, or even your car — is set up for your height and functionality. Choose a chair that provides lower back support, or place a pillow or rolled-up towel behind the small of your back. Your knees should be at 90 degrees (at about the same level as your hips) and your feet should rest comfortably on the floor.
- Don’t be stationary: Sitting at a desk for extended periods of time increases the risk of back ache. Get up and move around frequently and stretch your neck and back regularly to keep them flexible and to prevent them from becoming tight.
- Wear shoes that are well-balanced, flexible and comfortable.
These are my daily easy rules, and I will be happy if you share your lifehacks of keeping the spine happy and healthy!