Back health is something that needs to be managed to avoid a long-lasting injury or to keep past injuries at bay. Your spine supports every activity you can think of, and caring for it is paramount to be physically active and avoid regularly experiencing pain.
Here are 5 strategies to make positive strides with your back health.
1. Manage the Back While Sleeping
A poor posture while sleeping is bad for your back health. Put up with it for long enough, and you’re more likely to develop back issues. If you wake up in the morning and there’s a pain in your back but you haven’t overslept, then that suggests the bed is the culprit. It could be that your mattress isn’t optimal for your sleep posture (back, side, or stomach) or it might lack adequate support due to its age. Postural issues relating to your bed and mattress can then lead to back problems.
There are different mattresses to suit various requirements. You can find out the type that will be best for you in this post. Your back will thank you later!
2. Look into Your Standing Posture
A good posture is not only supportive of the spine, but it is also affected by our mood.
A good posture is not only supportive of the spine, but it is also affected by our mood. When we’ve received bad news or are feeling low, we tend to slump our back instead of keeping it straight with our head remaining level. Not only does this signal to colleagues that we’re having a tough day, but it adds pressure to the lumbar area of the back. This can create a weakness over time.
Check whether your upright posture is correct or needs adjustment to promote good health. It will only take a few minutes to check and make purposeful changes, but it’ll be worth it.
3. Add Light Stretches to Your Day
Light stretches are helpful to extend out the muscles and pull the spine back into the correct position. Whether you spend too much time seated or the long-term effect of gravity pulling on us has finally taken its toll, don’t stay compressed. A good stretch makes a world of difference to address tightness.
Use an exercise ball to roll around on it. Engage your quads and core to force your back to put in more work. Balancing on a medicine ball for 15 minutes or longer every day is an easy form of exercise for different muscle groups and helps to rebalance you.
4. Heat Therapy
Heat therapy is an excellent treatment for back health. It works well for soothing aches and pains. However, it’s not recommended for specific back injuries – applying an ice pack is often better for this. If you exercise or play sports but do find that your back is sore afterward, then try some heat therapy to see if it provides a little relief.
A hot bath is most often beneficial, allowing both cushioned support and an easing of tension in one. Adding Epsom Salts works for some people too. Alternatively, a hot water bottle or a warm gel pack on the spot that’s niggling at you is worth trying too.
5. Get a Massage
A massage is an excellent way to relax the body and release any tension that’s built up over time. It shouldn’t be undertaken if you have bruised muscles that need time to heal. However, when it’s just general aches from activity or muscle tightness in the back, then some massage therapy can help to reduce the tension. While deep tissue massage has its place, a gentler massage that doesn’t go too deep works equally well to remove muscle knots and tension.
By taking care of your back throughout your life, it’s more likely to support you well into your golden years. Don’t wait too long to start.