The importance of looking after your back

Most of us have experienced back pain at some point. While there can be no substitute for seeking expert medical advice, there are things that you can do right now that may help you to manage discomfort, and will certainly decrease your chances of developing back problems later.

 

How to keep your back healthy

Taking care of your back starts with your general health. Establish a healthy weight for your height and age, and work towards achieving it. Make sure you are drinking plenty as this is essential to maintain soft tissue elasticity and fluidity in joints. If you are a smoker, give up – smoking can decrease oxygen levels, which are essential for healthy bones and muscles.

Think about how you move and hold yourself. Make a conscious effort with your posture; when standing, your feet should be about shoulder width apart, your knees should be slightly bent, and shoulders should be pulled up. Your head should be held centrally over your shoulders and your chin should be up.

When sitting, use a comfortable and supportive chair. Feet should be flat on the floor, the spine should be straight and supported against your chair, shoulders relaxed, and your head should be upright and supported by the spine, not the neck muscles.

Exercises for a healthy back

Incorporate some exercises into your routine that will help to strengthen your core muscles (the abdominal muscles and the muscles in your lower back). This will improve your posture and ultimately lessen your chance of injury. Yoga and Pilates are good for strengthening your core muscles, or do some exercises at home. Try single leg extensions, whereby you lie on your back and raise one leg straight out in front of you at a 45-degree angle while the other knee is bent into your chest. Your lower back should stay on the floor and your abdominal muscles should be pulled in.

Other things you can do for a healthy back

If you do experience back pain, don’t ignore it. It could be a warning sign that something is wrong and you should seek advice promptly or risk the problem becoming worse. Consult a specialist such as a Detroit chiropractor if you are having trouble with your back, and contact your doctor, clinic or hospital.

Get a supportive mattress for your bed, and use a pillow that aligns your head, neck and back when you sleep. Wear comfortable, supportive shock-absorbent footwear when you can, and if you wear high heels, wear them in moderation.

Be aware of the proper technique for lifting, and if in doubt about lifting a weight, do not lift it at all. The proper way to do it is to stand as close as you can to the object you are going to lift, bend your knees, and use your legs to pull the item up. Keep your back straight.

Looking after your back is essential. Keep fit, healthy and active, and work on your core muscles to give yourself the best chance of having a healthy spine. Be conscious of your posture and know how to lift objects safely. If you do experience back pain, try applying ice or heat to relieve the symptoms, and seek advice.