We all know that we should take care of our backs. Though, let’s be honest: this thought rarely crosses our minds in our daily list of priorities. If you’re like most people, it’s not until you experience back pain that you start thinking about how important proper posture and relieving back stress can be.
We frequently neglect our backs until it’s too late, until we’re bending over backwards trying to work around them. But the truth is that our backs are pretty important as they carry most of our weight and allow us to move around. So, if we don’t take care of them, they’ll eventually get us back!
Back pain is caused by straining muscles and lower back stress, which can lead to weak core muscles and spinal instability. As a result, movement becomes difficult and that’s when things get really serious. If you want to take charge of your back health and start making changes today, here are some tips for getting started:
#1 Ergonomic workstation might be a good investment
Did you know that your workstation can have a big impact on your productivity, and even your comfort?
Ergonomic solutions improve comfort and, as a result, productivity. An ergonomic work chair that promotes proper posture is a good place to start. When looking for a working chair, consider one with a headrest. With a headrest, you can rest your head against it instead of looking down at your screen.
It also helps to set your screen to a balanced level that does not require you to sit forward and look down for an extended period of time.
#2 Be mindful of your posture
It’s easy to slump while you’re at your desk. Sometimes, it’s even hard to remember to sit up straight.
The position of leaning over the desk to type on your keyboard is a major contributor to tech neck. Sitting with your shoulders against the back of your chair (if you have a work chair with back support) is a good way to correct your posture.
#3 Invest in a firm yet comfortable mattress and pillow
When it comes to choosing a mattress, there’s no one-size-fits-all solution.
The type of mattress you choose is going to depend on your unique needs, and that includes your back pain issues. The ideal choice would be a mattress that provides enough support for your spine without causing pain or stiffness and that also allows you to get a good night’s sleep.
You may want to look for mattresses that help you maintain spinal alignment as you sleep. Old and unsupported mattresses may not be effective in promoting spinal alignment.
#4 Get enough calcium and vitamin D in your diet for optimal bone health
Osteoporosis is one of the most common causes of back pain, impacting women with a higher risk later in life. Incorporating calcium-rich food and vitamin D in your daily diet is highly advised for a better bone health.
Foods that are high in calcium are such as milk, yoghurt, and green vegetables. Whereas, vitamin D can be found in certain types of fatty fishes, egg yolks and beef liver. If you’re considering supplements, it’s best to consult with a professional like a pharmacist or a doctor before making your purchase. This is to avoid any possible adverse effects.
#5 Pick the best footwear
If you’re constantly out and about for most part of your everyday life, you’re highly advised to pick good footwear. Wearing comfortable, well-padded and low heeled shoes help prevent back pain as they reduce the strain on your back when you’re standing or doing any heavy tasks.
Experts recommend wearing shoes with heels less than 1-inch for better back health. It’s also thought that wearing high heels like stilettos disrupts the spine’s natural alignment, thus, directly affecting your posture and may lead to lower back and neck pain. It’s also important to note that high heels increase the risk of sustaining injuries due to stability issues. These injuries can impact both your leg and your back.
#6 Watch where you’re lifting
Keep a small cart or a wheeled bag on hand for carrying everyday items like groceries. Carrying heavy boxes or loads can cause unnecessary strain on your back. As a result, improper lifting of heavy loads becomes one of the most common causes of back pain.
When lifting a heavy backpack, distribute the weight evenly across your shoulders. It’s also perfectly acceptable to take breaks while lifting heavy loads. This is to ensure that you are not exerting constant strain on your back whilst allowing your back to relax and breathe.
#7 Stretch for the stars
Prolonged hours of sitting, sleeping or slouching isn’t good for your posture and your back. Something as simple as walking away from your office desk and breathing in the fresh air outside will do wonders in elevating the stress of your back. While you’re at it, why not add some stretches too!
It’s also important to remember that you may be at a higher risk of experiencing back pain if you’re sedentary for a long period of time, engage in exercise without proper warm up or have high stress levels. Always get your back checked with a medical professional if you experience back pain for a prolonged period.
Source: Healthline, Spine-Health, Harvard Health
