Our low backs are subject to a number of stressing and potentially damaging situations on a daily basis. Furthermore, as we age, they turn increasingly less flexible and prone to acute or chronic pain, becoming a serious threat to our wellbeing and the normal course of our lives. In this article we will cover five habits that can be implemented straight away to ensure our backs are protected during our everyday activities and we can enjoy a more dynamic and fulfilling lifestyle.
Tip # 1: Keep your rear and abdominal muscles strong
The rear and abdominal muscles help support the body structure around the lower back, and are thus central to maintaining proper lower back health. By the principle of reciprocal inhibition, when we strengthen our abs and let them sustain our back muscles, we also give the latter the chance to relax more and avoid exhaustion. It is not necessary to apply a lot of energy to the bum or abs consciously, we just need to use them deliberately when performing activities such as walking, jogging, running or even only standing. In this context, regular physical exercise is fundamental in keeping our muscles and ligaments strong.
Tip # 2: Do not over arch your low back
Overarching places the upper body weight directly over the lower back, causing discomfort and strain. This posture, sometimes regarded as attractive, in reality compromises our back's health and functionality. You can easily verify whether you are overarching or not: stretch your arms up vertically, and pay attention to your low back: is it arched? If yes, modify your posture so that your back is straight and your upper body lies over your trunk; this single action should bring about a release in pressure, and feel more natural as well. Make the steady effort to maintain this posture.
Tip # 3: Avoid bad bending and lifting
Bending the back while lifting or doing other household activities such as hanging clothes, washing dishes, gardening, as well as while doing exercises with weights, can gradually lead to chronic soreness and reduced flexibility. In the long run, forward bending can also cause the discs in the spine to herniate, a much more serious condition that requires immediate specialised treatment. It is therefore imperative to hold the back straight and avoid leaning forward while performing the activities mentioned above. People who work as bricklayers, plumbers, mechanics, carpenters, etc. should pay special attention to this advice. At all times, lifting should be done kneeling down to reach the object without bending the back.
Tip # 4: Take regular breaks if sitting long hours
Sitting long hours has negative effects on the lower back's health due to the weakening of the muscles whose function is to support this body area. As these muscles weaken, the body finds it more difficult to maintain a straight position, the tendons and discs become overused, and pain ensues. Regular breaks of a couple of minutes every two to three hours should be enough to safeguard our lower back and to allow us to enjoy long work or leisure sessions in perfect health. Resting pads for the lower back are also recommended.
Tip # 5: Pay special attention to your low back early in the morning
While we are sleeping, the discs are in a relaxed state and swollen with their inner fluids, therefore the back is more sensitive and likely to be injured due to sudden or wrong movements in the earlier hours of the day. In consequence, we should be extra aware of our back and minimise all heavy lifting, forward bending or other potentially harmful activities.
The five habits that we have examined are deceptively simple, yet they represent the most important advice on lower back pain and injury prevention. The easy-to-implement tips will help you preserve one of the most crucial parts of your body and guarantee you long years full of activity and confidence in your health.
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