Exercise, posture, and how you move
A bad back limits your movement and the activities you can do, with pain present nearly every time you get up, lie down, or move about, making even the simplest tasks harder. The good news is that a healthy back is achievable. Prevention is key, but there's still relief available if you're suffering now.
Regular exercise keeps your muscles strong, and strengthening your core, abdominal, lower back, and pelvic muscles, is essential for a healthy spine, since these muscles coordinate and support each other during movement. If your abdominal muscles are weak, your lower back and pelvic muscles carry the extra load, resulting in pain and potential injury. Stretching, yoga, and squats are all beneficial exercises for the back.
When lifting objects from the ground, bend your knees and lower your whole body rather than bending at the waist, which easily strains the back. Use tools or machines that help you carry heavy loads, such as a wheelbarrow, a trolley, or a hand truck. Keeping your back straight, whether standing or sitting, helps maintain the natural curves of your spine, stimulates adequate blood flow, and relieves stress on your spine. Sports like swimming, cycling, or running are also enjoyable ways to set several muscles in motion, promoting a cardiovascular workout along with overall muscle strengthening and toning.
Small habits that protect your back
How you carry, sleep, and dress matters too. When carrying loads such as a bag or backpack, distribute the weight evenly across your body, back and shoulder pain can be caused by carrying a heavy bag constantly on one shoulder, so be sure to transfer the weight frequently. Backpacks are ideal since they can be hung on both shoulders, but make sure they aren't too heavy, and give yourself time to rest from carrying them around.
Beds that are too soft or too old tend to put strain on your back, so it's important to invest in a good mattress that supports it well, one that's medium-firm, firm, or classified as orthopedic will provide targeted support for the curves of your spine. Good footwear matters too: a well-chosen pair helps keep your spine in alignment and prevents strain on your feet and legs that would eventually affect your lower back, whether you're choosing footwear for everyday use or for sports.
Massages aren't just for relaxation, a good, regular back massage is therapeutic and can relieve the stresses and strains on your back. It helps loosen tight knots, stimulates blood flow, and facilitates adequate lymphatic flow. Booking frequent massages can put you back into the groove and boost your total well-being.
Tribeca Physical Therapy can help you on your road to recovery and rehabilitation in achieving a healthy back. Book an appointment today to get evaluated by our highly qualified physical therapists.