The biggest challenge in preventing ailments of the back is the vast amount of different types of strain it has to endure, insufficient exercise and incorrect posture. Get to know your back and pay attention to the prevention of back problems.
Here are some simple, yet effective, ways to keep your back healthy and fit.
Sit in a natural posture (like when standing)
Sitting with your back rounded decreases the flow of oxygen and nutrients to the tissues in the back and weakens the discs and ligaments. A rounded back soon becomes an ill back.
Riding-like sitting is the ideal way to sit because the back is not rounded and the posture remains good.
When sitting in a car or a sofa use some sort of support, such as a small pillow, for your lower back to maintain the healthy curve in your spine.
When sitting on an ordinary chair, sit on the front edge of the chair on top of your sit bones (the thighs in the air), spread your legs as far apart as you feel comfortable and tilt your hip forward to find a good and balanced posture. This posture decreases shoulder tension and vertebrae problems in the neck and shoulder area.
Adjust the height of the table. Have support for elbows on both sides of your body (table, armrest or elbow rests). The support must not be so high that you need to hoist your shoulders in typing.
Move and exercise
Use of the back muscles increases the intake of oxygen and nutrients, and strengthens the discs, muscles and ligaments in the spine area. Move as often as possible, preferably several times a day – even for shorter periods at a time. Walk the stairs (two steps at the time), walk during calls (use Bluetooth and keep the phone on the table) or take a walk outside – walking, like almost any use of legs, activates the spinal muscles and thus increases oxygen and nutrient levels in the back.
- If you have made the smart choice to sit on a divided saddle chair with a swing mechanism, place things a bit further away from you and then “roll and reach” to get them. This form of motion is very good if you do it ergonomically correctly.
Practice to use the swing mechanism by moving the pelvic sideways etc. but so that the upper body stays in place. Soon you do it unconsciously while sitting and thus increase circulation in your lower spine.
- You can also do specially designed exercise while sitting on a saddle chair and thus boost the metabolism.
- Choose a good mattress with the help of experts. Proper alignment of the spine while sleeping is important.
- Sleep nude, have fresh air (window open), temperature max 20°C, turn off all electricity gadgets to avoid electric disturbance.
Maintain a good nutritional balance
Back problems are often associated with the lack of magnesium or imbalance of magnesium and calcium in the body. Copper deficiency is a risk for disks. Good levels (min. 1000 mg) of Omega 3 fat acids are also necessary for joint health. Ordinary food does not contain optimum amount of nutrients for the back. Nutritional balance can be tested by hair or blood analysis.
Balance your diet, don't smoke
Obesity and overweight is an additional risk for the back too. To lose weight, avoid all fast carbon hydrates.
Smoking shrinks the vessels and has been proven to have bad effect on the spinal health.
Take professional manipulation in case of problems
- Your back feels much better if you stretch and exercise it and have a massage regularly. If you feel that your vertebrae are “jammed”, go see an expert (chiropractor, osteopath, OMT -therapist) without delay.
Do not take risks
- Lifting heavy objects with wrong techniques, carrying heavy loads for extended periods of time, dangerous sporting situations and other risks to the back can be avoided by making smart choices.
- In the morning your discs are full of liquid, avoid lifting heavy objects then.
Learn to know your back
- Taking care of your back and preventing injuries pays off – think about your well-being and quality of life ! Learning about the anatomy and physiology of the back increases your motivation a lot.