- EXERCISE FOR A HEALTHY BACKÂ Exercise and activity keep the muscles of the spine strong. The most important muscles to strengthen for a strong back are the abdominals. Your abdominal muscles and back muscles work together in order to give your spine support and strength. Strength and flexibility in your hips and thighs help towards maintaining good pelvic bone alignment. Power walking, swimming and cycling are, therefore, all excellent exercises, but you should do exercises that focus specifically on strengthening your lower back, core and upper back.
- WARM UP TO AVOID BACK INJURYÂ Stiff muscles are a precursor to injury. Warm up means 5-10 minutes of light aerobic activity just prior to the exercise session. Warm up prepares your body for action and helps to reduce the likelihood of injuries. Our Prevent Back Pain apps all include specialist advice from a chiropractor to ensure you do your back exercises in the best possible conditions.
- STRETCH FOR BACK ALIGNMENTÂ Stretching to cool down after a physical activity is just as important as your warm up: it will help relieve tightness. Stretching will be less painful during cool down. Stretching also helps to balance the action of muscles, enhancing ideal alignment, and relieving joint strain. Avoid â€œbouncingâ€ your stretches.
- INTERRUPT LONG PERIODS OF SITTING FOR CORRECT POSTUREÂ Whether youâ€™re sitting at home, at work or in the car, prolonged sitting pushes weight down on the cervical discs and weakens your core muscles. Get up and walk around periodically, even if it is only for a short time. The body is designed for movement not for slitting in the same position for hours on end. That is one of the biggest health evils of our sedentary modern lives.
- CHOOSE THE RIGHT CHAIR FOR A BETTER POSTUREÂ Choose a chair that supports your lumbar region (lower back), and allows you to sit up correctly with your feet flat on the floor. They cost more, but ergonomically designed chairs are best.
- CHOOSE THE RIGHT BED FOR A BETTER SLEEPÂ Choosing the right bed is also vital. The base of your bed should be firm and the mattress should be soft enough to follow the contours of your body, yet be firm enough to support you in all the right places. be sure to choose a pillow that supports your neck. Adopt a sleep position that is comfortable: either on your side or on your back.
- LIFT CORRECTLY TO SAFEGUARD AGAINST BACK INJURYÂ When lifting, squat down and lift with your legs, rather than bending over to pick things up with your back Picking something up that is light but incorrectly is more likely to hurt your back than picking up heavy objects correctly. Lifting objects away from your body is also likely to cause back problems. When you lift, keep the object as close to your body as possible, and keep your back as straight as you can, and don’t â€œtwistâ€ or rotate.
- MAINTAIN A HEALTHY WEIGHT FOR HEALTHY BACKÂ Maintaining a healthy weight avoids putting strain on the muscles loading and compression of the intervertebral discs. Losing weight can make a dramatic difference to back pain and discomfort.
- DRINK LOTS OF WATER TO STAY SUPPLEÂ Your body is made up of 70% water. Water keeps us supple and enhances the our intervertebral discs ability to absorb shock.
- FOLLOW AN EFFECTIVE BACK EXERCISES ROUTINEÂ Knowing which exercises to do to prevent back problems is the single biggest challenge for many people seeking to strengthen their back. Thatâ€™s why we developed the Prevent Back Pain apps for iPhone, iPad and Android. Each app provides a workout which will help get you started on a consistent exercise routine that will ensure you maintain a healthy back. The graphic illustrations show clearly which muscles are working during each exercise. Check out our apps on iTunes or Google Play.
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