7 Tips For Taking Better Care Of Your Back
Up to 80% of Americans will experience back pain at some point in their lives. Whether acute or chronic, it can be incredibly debilitating and lower a person’s quality of life. In most cases, however, back pain is treatable without surgery or even prescription medication. Try these home remedies to alleviate pain, prevent further issues and enjoy a better quality of life.
1. Strengthen Your Core
Building a strong core is key to taking care of your back, and it entails more than just achieving six-pack abs. Your core includes muscles in your back, abdomen, hips and glutes. If these fibers are strong, you’ll be less prone to back injuries and pain from improper spinal alignment. Still feeling any pain in your back or neck after a workout? You can find valuable information online on chiropractic sites like Snapcrack (see more at snapcrack.com/doral/) that can help you to achieve optimum health. Make sure that you incorporate a few core-strengthening exercises into your daily routine. Planks, reverse crunches, bird dogs and glute bridges are great places to start.
2. Shed a Few Pounds
There’s no way around it — being overweight puts extra strain on your back. If you’ve been meaning to lose a few pounds, there’s truly no time like the present. Clean up your diet by nixing processed items and filling up on whole foods instead. Up your physical activity level by taking the stairs, parking a street away from your destination and hitting the gym whenever you can. Eventually, the pounds will melt off, and you’ll feel a difference in your lower back.
3. Practice Good Posture
Whether you’re on your feet all day or work a desk job, you know which sitting and standing positions are most comfortable in your body. However, if you fall into certain rhythms and remain still for too long, you can develop poor postural habits that contribute to back pain. Therefore, it’s important to adjust positions frequently and practice good posture. This tip is essential for people who sit all day, as you apply about 90% more pressure on your back while sitting.
4. Lift Right
It’s incredibly easy to twist the wrong way and injure your back, especially when lifting heavy objects. If you must lift something that weighs more than 30 pounds, make sure you have firm footing. Keep your back straight and bend your knees and hips as you reach down. Then, tighten your core as you push through your legs to stand upright. Following this simple protocol will distribute weight throughout your body and prevent you from straining your back.
5. Start Stretching
Maintain spinal flexibility by stretching your back and neck daily. The more flexible you are, the better range of motion you’ll have and the less likely you’ll be to suffer injuries — and subsequent pain. Start your day with a few sun salutations or some light stretches to promote spinal health and get your blood pumping. Warm up with active stretches before working out, too.
6. Heal With Heat
Stiffness in your back can limit your mobility and ruin your quality of life. Luckily, heat can help. Heating pads, hot showers and hot tubs boost circulation, which allows nutrients and oxygen to travel to joints and muscles. Increased blood flow to these areas effectively reduces inflammation and repairs muscles to reduce stiffness and improve range of motion. This tip is best for those who suffer from chronic back pain rather than acute pain.
7. Stay Hydrated
Staying hydrated is integral to maintaining good health, and that includes your back. The discs between your spinal vertebrae are vulnerable to fluid loss and can begin to thin. As they do, you’ll be more susceptible to herniated and bulging disks, both of which can cause severe back pain. Drinking enough water prevents these and other issues by keeping your discs hydrated. Maintain soft tissue elasticity and fluidity in joints by drinking at least eight 8-ounce glasses each day.
Listen to Your Body
The best way to take better care of your back is to listen to your body. Start slow when beginning a new exercise or eating plan. Track your progress and pain symptoms to figure out which solutions work best for you. If your back pain persists, trust your gut and see a doctor. While it’s common to experience issues every now and then, chronic pain may indicate a more serious problem.