Ward Off Back Pain With Correct Posture And Exercise
To minimize the risk of back pain, how you sit, stand and lie down will have an important effect. It is also important to ensure that regular exercise is taken, which helps improve strength, increases flexibility and helps alleviate and little niggles.
It may seem that there is little you can do to improve the health of your back whilst sleeping; but this is isn’t strictly true. As a first step, it is important to have a firm and supportive mattress, which gives excellent support to the entire body. The angle of your neck is also important; which should not be too steep.
For standing as well as sitting, it is important to keep your back straight and upright. Feet should be kept flat on the floor at all times. For sitting therefore, it may be necessary to use a footrest to help. The small of the back should also be well supported, so a small cushion should be used if necessary.
For office workers, it is important to ensure your monitor is at a comfortable eye level, and your arms are kept horizontal with your elbows at right angles.
When considering exercise; it does not have to be too strenuous. Something as simple as a daily walk with your dog could be all it takes. To improve overall health, the walk should make you ever so slightly out breath; though not gasping.
Swimming is an excellent all round exercise too, whilst the likes of yoga and Pilates under appropriate guidance can both help improve flexibility and boost strength.
If going to a class or public space is something you would rather not do however; there are some home exercises that are just as effective in warding off back pain.
With your back flat to the floor, bring your legs up whilst keeping your feet flat. Then, clench your stomach muscles until you feel your rumple lifting off the floor.
Relax for a few moments after this, and with your legs also flat to the floor, lift each heel just slightly off the floor; keeping your legs as straight as possible.
Again rest, and then stand with your back flat to a wall, and your feet at shoulder’s width, crouch down to a sitting position. Hold this shape for a count of five, and slide back up the wall.
These exercises should be completed five times, once or twice a day, and be gradually increased as you feel comfortable. However, for chronic sufferers of back pain, it is important to check with your doctor first, before any exercise regime is undertaken.
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Filed Under: Back Pain Tips
