Nowadays the back pain is already one of the chronic pains in the world. The work at the desk is killink us, so back pain is becoming more troublesome and more painful. We can’t enjoy the life’s pleasures, we can’t workout, we can’t go to work, we don’t enjoy anything and we move in slow motion.
Come on, you all know that annoying pain, you’ve met her at least once, no matter where you work. Besides the stretching movements that I’ve recommended you some time ago, today I will give you 5 tips to keep your back healthy, to have a good spine and to avoid injuries and back pain.
Some of them we all learned in school, about some of them you’ve heard before, other you’ll hear now for the first time.
So here are 5 tips for a healthy spine:
Tip 1. Pick things up slowly and with proper form!
In our daily life we have to pick up small or large objects everytime. Whether is the baby in the buggy or in the car, whether is the shooping bags, whether you pick mushrooms in the garden. Everyday we lift bigger or smaller things. A simple wrong move can ruin our spine.
To bring the risk of injury at it’s minimum, we must follow some simple steps, a few general rules:
– If the weight seems too much for you, don’t be Hercules, don’t force yourself to pick it up. Ask for help!
– Don’t lift with your arms stretched out. It is always recommended to keep the thing you pick up close to you.
– Bend your knees and use your core when you lift or lower heavy weights.
– Don’t make a sudden move when you lift something heavy! Lift it slowly, but surely. No one is rushing you!
– Never twist your back when you lift something. Twisting motion should come from your legs, not from your back/waist.
Tip 2. Keep your back straight!
Pay attention to proper form when you are sitting and when you are walking. I remember the days when I was in college.. I had a sports teacher who was keeping us inside the classroom to play all sorts of mind games when the weather was bad (our gym wasn’t finished). He always had a problem: he insisted to keep our back straight and our look forward. So he had a signal and when we were hearing it we had to take the right position. Those who did not comply, were taking punishments, which punishments weren’t easy.
In conclusion: when you’re at work try to keep your back straight and your head up to look forward. Try to find your neutral spine position.
Tip 3. Work smart!
This third tip relates especially to those who work long hours at the computer. The internet is full of tips/photos/videos about the proper form when sitting at your desk. Apply them! Apply the ones about the proper sitting in your desk chair and also the ones about “the look ahead”. I would also say that you must pay attention to talking on the cell phone. Many of us put the cell phone between the ear and the shoulder – this is not recommended, it can easily lead to injury at your neck.
Tip 4. Move!
As I always say: train! If your time or your phisycal condition don’t allow you to practice any serious sports, just run at least 3 times a week and especially move at least 30 minutes a day. Stretching, pushups, running, walking, cycling, tennis, ping-pong…just move!
Tip 5. Good night!
I guess we all know that we spend a third of our lifetime in bed. :) Or at least this is how it should be. A bad mattress or a wrong sleeping position are very bad for your back and you will wake up more tired than when you went to sleep. The experts recommend certain sleeping positions that keep our back healthy!
Here is a healthy sleeping position: sleeping on your side with your knees slightly bent, one pillow between your knees and one pillow in front of you – the hug a pillow classic position:-). If you like to sleep on your back, try to put a pillow under your knees to have the lower area of your back relaxed. Try to avoid sleeping on your belly or sleeping with lots of big pillows under your head if you want a healthy spine.
Of course, there is no need to tell you about mattresses and how they must be mentained, the internet is full of information!
With these things being said, I wish you the best! Stay healthy! Keep it up, keep it fit!