Back problems are a common issue among especially the elderly population and once you got it, it can be difficult to get rid of. Here is a few tips that can ease the pain and perhaps prevent back problems for the future.
Exercise your core. In order to really prevent back pain from happening, you will want to assure your muscles are all properly used. One of the reasons back pain happens in the first is you compensate for weaker muscles by moving your body incorrectly. One way to avoid this is to strengthen your core muscles. Low-impact cardiovascular exercise—like exercise walking—increases blood flow to the spine, which supplies healing nutrients and hydration to the structures in your lower back.
Correct your posture. “Sit up straight”! We’ve heard that phrase from parents and teachers since we were kids. Little did we know it was good for our health. Poor posture places pressure on your back and can cause degenerated discs to become more painful. Support the natural curve in your lower spine by using an ergonomic chair and set a timer on your phone to remind yourself to check your posture as your work throughout the day. Another important thing to remember is to get up and walk around if you sit for long periods of the day.
Lift heavy objects correctly. Even if you’re young and strong, you can still injure your lower back if you lift a heavy object incorrectly. If you don’t know the proper technique, see Avoid Back Injury with the Right Lifting Techniques.
Improve your overall physical health. Your spine affects your overall health, so ensure you are living a healthy life to take care of your spine. Eat healthy, don’t smoke, exercise regularly and get a good amount of sleep every night. This will help keep your mind and body strong and keep your spine healthy as well.
Frequent travelers, take note. Traveling in a plane or car can really take a toll on your lower back. Take advantage of using a pillow on your lower back, or if it’s a long flight, get up and walk around the cabin if you can. When it comes to driving, sitting
Stretch your hamstrings. Many don’t know it, but simple hamstring stretching exercises can help decrease the pressure on your pelvis and provide relief across your low back. Be sure to check with your healthcare professional on what stretches work best for you so as to avoid further injury.
For anyone who has dealt with lower back pain and/or sciatica, you already know how quickly damage to your lower back can take hold and affect your life. We hope these tips will help you prevent or minimize any future flareups of back pain or development of any new problems.