Your back is an important part of your overall health. It provides support to your body. It contains the nerves that allow your limbs to move. It enables you to move around and be active. When your back hurts for whatever reason, it can harm your quality of life, causing you to miss work and social activities you enjoy, as well as preventing you from performing even simple, everyday tasks.
The good news is that there are many ways you can do to take good care of your back, no matter how old you are or whether you suffer chronic back pain or if your back itches all the time. Read on for 12 valuable tips for a happy and healthy back!
Get Plenty of Quality Sleep
When it comes to your back health, sleep is extremely important; therefore, your body requires regular periods of rest to function at its best! Putting sleep at the top of your priority list can considerably improve your back health. This includes not only getting enough sleep at night but also creating a sleeping environment conducive to quality rest. Investing in a good mattress and pillows can help you sleep better. Many of us are guilty of sleeping on our stomachs, which is a big no-no for your back health. Many of us are guilty of sleeping on our stomachs, which is a major no-no for your back's health. Sleeping on your back or side is the best position because it allows your spine, including your neck, to be properly supported and decompress while you sleep.
Make Exercise a Lifestyle
Exercise is well-known for its multiple health advantages. Back ailments, such as strains and muscular spasms, can be reduced with a regular strength-training plan that focuses on your core muscles. To develop a stronger, more flexible back, try including back and abdominal strengthening exercises into your routine at least twice a week.
Wear Good Shoes
Whether you're walking for exercise or just to get somewhere, the shoes you wear can make or break your back health. Good shoes provide a supportive base that aids in the alignment of the spine and body. Make sure that the area of the shoe that fits the back of your heel is snug but not too tight. A proper fit prevents overpronation or supination—or rolling the foot to the outside or inside.
Practice Good Ergonomics
The study and practice of proper body mechanics is referred to as ergonomics. The importance of ergonomics at work cannot be overstated, especially if you have a desk job. When you have to sit for long periods, especially for computer work, selecting the correct office chair and maintaining good posture while seated are critical for supporting your back's natural curves. Furthermore, you should do everything possible to prevent sitting for long periods. At least once an hour, get up and stretch, try working at a standup desk occasionally during the day, or get up and move around. The spine is meant to move to be healthy, and movement provides nutrients to the spine.
Lift objects with your legs' strong muscles. Get close to the object, bend your knees and hips, and keep your low back in a normal curve. When lifting or carrying items, avoid twisting. Consider the tasks you perform daily at work or home, and try to limit the amount of lifting and carrying you do.
Pay Attention to Your Posture.
Taking care of your posture can make you look and feel better. Good posture not only keeps your back healthy, but it also improves your overall health and appearance. Poor posture, on the other hand, contributes to back pain, affects the position and function of your abdominal organs, inhibits breathing and oxygen intake, and causes headaches. A chair with a straight back or low-back support is ideal for preventing back pain. While seated, keep your knees slightly higher than your hips. If necessary, prop your feet up on a stool. If you must stand for an extended time, keep your head up and your stomach in. Rest one foot on a stool if possible, and switch feet every five to 15 minutes.
Eat Right & Keep a Healthy Diet
Back health is influenced by nutrition. A balanced diet and regular exercise, according to experts, are the best ways to achieve and maintain a healthy weight. A variety of foods on a properly portioned plate is essential for balanced eating. Eat well for a strong back!
Reduce Your Stress
The more stressful your life is, the worse your itching back pain can become. Taking the time to practice coping and relaxation techniques to reduce unnecessary stress in your life can significantly reduce the amount of back pain you experience. Attend a yoga class regularly, practice mindfulness breathing techniques, use a wooden back scratcher like a bamboo back scratcher or take a hot shower to decompress and reduce your stress levels. You will undoubtedly notice how much of a difference it will make for your back pain.
Increase Your Calcium and Vitamin D Intake
Strong bones can aid in the prevention of osteoporosis. It's one of the leading causes of back pain later in life, especially in women. Consume plenty of calcium and vitamin D to keep your spine's bones strong. Calcium can be found in milk, yogurt, leafy greens, and vitamin supplements. Fatty fish, egg yolks, beef liver, and cheese are all high in vitamin D. Before taking any supplements, always consult your doctor.
If You Smoke, Stop.
Back pain is more likely if you smoke. It is believed that smoking reduces blood supply to the discs between the vertebrae, which may lead to disc degeneration. Consult your doctor about quitting. Numerous smoking cessation methods may be effective for you, and they will benefit more than just your back health!
Enjoy the Benefits of Massage
Massage therapy has advantages. It is a good solution for effectively treating certain conditions associated with back injuries and pain. Massage therapy has several benefits, including increased blood circulation, relief of sore muscles on the spine, and an increase in endorphin levels, which permeate the spine. Massage therapy can even help you sleep better at night. ScratchyBack® is the only large, wall mounted, back scratcher that massages while you scratch releasing serotonin thus helping your muscles relax. It’s the best back scratcher on amazon.
Distribute the Loads Evenly and Close to Your Body
Carrying a heavy load on one side of your body puts pressure on your vertebrae; also, don't carry anything at arm's length. If you must carry a load, keep it close to your body and centered. That also applies to children—don't let them carry a heavy backpack slung over one shoulder.
Taking care of your spine – your back — today will help you avoid future back problems!
We're delighted to provide helpful hints like the ones listed above to assist you live a healthy, happy life while maintaining your back's health. While you may not be able to implement all 12 suggestions right away, gradually incorporate them into your daily routine and you'll be on your way to a happy and healthy back in no time!