Fitness

Top 6 Tips On How To Take Good Care Of Your Back

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How often do you experience back pains? Everyday, you and several other millions of people around the world deal with aches and pains around their spinal area that affect daily routines. You should not ignore these, thinking that they will just go away on their own. You should pay attention to them, as they may be a sign that there is something more serious going on in your body.

If you fail to find ways to remedy your back pains right away, you are diminishing the quality of your life. You will perform poorly in school or at work, miss out on various social activities and gatherings, and be unable to accomplish even the simple, day-to-day household chores.

As you get older, taking care of your back should be a priority. Where do you even start? What should you do to improve the health of your spine? How do you get rid of these persistent aches and pains that slow you down?

  1. You should correct your posture.

If you are always hunched over your desk or phone, you are placing unnecessary strain and pressure on your back. This causes back pains that can keep you from performing to the best of your abilities. Over time, this can result to degenerated discs that bring about a lot more pain and discomfort.

To avoid that, you should start correcting your posture. Learn the best way to sit or stand. Your back should be relaxed and comfortable at all times. At work, find an ergonomic chair that provides support for your entire back for extended periods of time. Every hour or so, get up or walk for a bit to stretch your legs. When walking, stand straight, pull your shoulders back, and keep your head up.

  1. You should do core exercises.

Your core muscles should be strong and durable to be able to support your spine, so you must exercise them to help them develop and build stamina and endurance.

You can start by walking 20 to 30 minutes a day, if you are a beginner. If you have a dog, walk it in the morning before you go to work or after dinner at night around your neighborhood. Instead of driving to the grocery store about a kilometer away, why not just go there on foot? It should only take about 15 minutes each way.

The physical activity should help regulate the blood flow to your spinal area, allowing faster delivery and better absorption of oxygen and nutrients to your back. It also helps lower the risk of back and spine injuries.

  1. You should observe proper form when lifting heavy objects.

When lifting heavy objects, you should observe the right form to prevent back injuries. You should not just recklessly bend over and pick the thing up. You are endangering your spine if that is how you do it. Your lower back muscles will be subjected to extra stress that can cause tiny tears or muscle strain. Your intervertebral discs will also suffer from the strain and trigger pain that can spread down to your leg and buttocks. Your joints will also have a hard time and cause them to get locked.

The proper lifting form is done by bending at the hips, and not the back. As you bend, you should keep your upper body straight upright, not leaning forward. Your chest should also be out, so that your back is kept straight. Then, move your shoulders and arms to pick the object up. Use your hip, thigh, and leg muscles to provide power for the lift. As you lift the object, keep it close to your body. Slowly unbend your hips and knees until you are standing straight, and then walk to where you want to move the object. When putting the object down, observe the same bending technique, i.e. bend at the hips, upper body should be kept straight upright, and so on.

  1. You should eat a balanced diet.

Your body needs vitamins and minerals to function well, so you have to eat foods that contain these essential nutrients to keep you strong and healthy. Everyday, your meals should be able to supply you with fuel that you can use up to perform various activities.

Include lots of fruits, vegetables, and healthy carbs and proteins to your daily meals. Get rid of junk food, fastfood, alcohol, and soft drinks. Cut down your fat and sugar consumption. Doing all of these is crucial not only for a healthy back, but also for weight loss and health maintenance.

  1. You should keep your body hydrated.

Water plays a very important role in your health. It is essential in ensuring that all your bodily processes go smoothly and efficiently. Without it, your body will break down, and leave you incapable of performing even the easiest day-to-day tasks, such as getting out of bed. Your mental condition will also take a hit, rendering you unable to focus, and process and remember information.

Everyday, you should drink at least 8 glasses of water. Drink one as soon as you wake up to get your bodily organs and systems rolling. Throughout the day, you should consume more, especially after eating, to wash down your food and help in digestion.

  1. You should see your doctor.

If your back pains occur very frequently, you should go pay your doctor a visit. You should not just self-medicate, and rely on over-the-counter painkillers. You should also not think that massaging the area regularly will cure the problem. You should be examined by a medical professional to find out what the real cause of your illness is.

Back pains can sometimes be caused by nerve damage wherein a herniated disc puts extra pressure on the nerves of your spinal canal. This triggers not only back pains, but also hip pains and leg pains. It makes your lower limbs weak or numb, making moving your legs or feet and standing difficult. Your doctor will have you undergo x-rays, CT scans, or other imaging tests if he or she thinks you have it, and then prescribe you narcotics or cortisone injections to treat it.

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