If you find yourself dealing with back problems on a regular basis, it’s worth making sure that your everyday habits do not cause strain on the back.

When done without proper form, routine activities (mopping the house, working at your desk, driving, gardening, carrying a child, carrying shopping, or even sleeping) can take a toll on your back.

Be kind to your back by following these tips:

1. Have a good quality seat. Your office chair should provide good back support – ideally a swivel seat, with an adjustable backrest, lumbar support, armrests, and wheels. Arrange your workspace so you don’t have to do a lot of twisting to reach for frequently used items. Sit with your back straight, not slouching.

2. Exercise regularly. Exercise is critical to muscle strength. Strong back muscles help support your spinal column. Wall squats, leg lifts, core training are good for your back, and many yoga poses help keep your back muscles strong. Exercise also releases muscle tension.

3. Walk around. Avoid sitting for too long, hold meetings while standing, take up the stairs to the next floor and ditch the elevator, instead of sending that email to a colleague walk to his/her desk.

4. Do some stretch exercise daily. You can do this anywhere, at home or in the workplace. Side stretch, planks while leaning on the table, front fold are good for the back. Standing, sitting, or lying down in one place for an extended amount of time isn’t healthy for your back. Relieve the strain of the day whenever you can by getting up, walking around, and doing some simple stretches. This will help improve circulation to your back. It can also ease any strains or aches that occur due to inactivity.

5. Mind your back while driving. Sit back in your seat and, where necessary adjust your seat for your lower back and lumbar support. Shift your weight occasionally. Also consider using a foam seat cushion to absorb some of the vibration. When driving long distances, take frequent breaks to stretch. Keep your back straight. Good posture helps keep your spine healthy by allowing it to maintain its natural shape and keeping blood flowing. Poor posture can stress your spinal column and constrict blood flow.

6. Sleep in alignment. If you can, sleep on your side with your knees bent and pulled slightly toward your chest. Your pillow should keep your head level with your spine – you don’t want your head propped up too high. Choose a mattress that’s firm enough to support your spine. When lying down, keep your legs bent. Keeping your legs bent when lying down allows your spine to maintain its natural shape. Lying flat (either face up or face down) forces your spine to either flex or extend and puts pressure on your discs. A supportive mattress and pillow should promote proper alignment of your neck and back. Be sure to turn your mattress regularly so that it wears evenly.

7. Maintain healthy weight. Exercise, along with a healthy diet, helps you to maintain a healthy weight. Being overweight, or rapidly gaining too much weight, are risk factors for low back pain. Excess weight can put added stress on the muscles, ligaments, and tendons in your back.

8. Mind your ergonomics. Proper ergonomics reduce a lot of stress on both the lower and upper back. If you have a desk job, make sure your workspace is set up for your height and functionality. Choose a chair that provides lower back support and allows your knees to be at 90 degrees (at about the same level as your hips) with your feet resting comfortably on the floor. Have sufficient leg room.

9. Kneel to bend. Bending at the waist puts pressure on your spinal column-bend your knees and lower your whole body when you need to bend, rather than folding over at the waist.

10. Spread out loads evenly and keep them next to your body. Don’t try to carry a heavy load on one side of your body-it puts pressure on your vertebrae. Don’t carry anything at arm’s length. If you must carry a load, keep it centered and close to your body.

11. Work your core. The numerous health benefits of exercise are well-known. A regular strength-training routine that focuses on your core muscles can help reduce your risk of back-related injuries, such as strains and muscle spasms. Try incorporating back and abdominal strengthening exercises into your workout at least two times per week to develop a stronger, more flexible back.

12. Lift Properly. To lift correctly, stand as close to the object as you can, and use your legs and knees, rather than your back or upper body, to lift the item up. It also helps to bend your knees so your arms are at the same height as the item. While doing so, be sure to keep your head down and back straight. If the item is heavy, never try to lift it yourself – always get help.

Source:

https://comprehensivespine.weillcornell.org/

https://centerforspineandortho.com/

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