Are you getting tired of chronic back pain? Here are seven spine strengthening tips and exercises to help you maintain a healthy back.
Back pain is one of the most frustrating and annoying pains to experience daily. In some instances, back pain can become so heightened that you’re unable to concentrate you anything else. You’ve most likely had one of those days in the office when all you can seem to focus on is how badly your back hurts.
If you’re tired of back pain getting in the way of your job or fun weekend activities, then you need to learn about a few spine-strengthening tips and exercises. Spine strengthening is essential for not only easing back pain but for living a much healthier life as well.
With a healthy back, you won’t need to worry about having to cancel dinner plans because of pain. You can live your life exactly how you want to! Are you ready to nip back pain in the bud?
Continue reading below for several tips and exercises to get your spine and back in good health!
1. Find the Right Sleeping Position
The way you sleep could have a big effect on the amount of back pain you have during the day. Have you ever had one of those mornings when you wake up, stretch, and think to yourself how you must have slept wrong that night? To avoid back pain caused by unhealthy sleeping habits, you need to know which sleeping positions are good ones and which ones you need to avoid.
Sleeping on your side with your knees pulled towards your stomach is one good position to sleep in. If you like to sleep on your stomach, then know that this is one of the worst sleeping positions for your back. Try to get out of this habit.
If you can’t, you can place a pillow under your hips to help ease the pressure placed on your back. If you enjoy sleeping on your back, then place one pillow under your knees and another under your lower back for added support.
2. Bend with Knees and Keep Good Posture
If you have a job that requires you to bend down or lift things frequently, then you need to know good bending and lifting techniques. It’s common for people to bend with their back without thinking. You see something on the floor, you need to pick it up, so you bend your back and reach down with your hands.
This might not be a major issue if it’s something you do every now and then. If it’s something you do every day and all day long, then you need to bend with your knees and keep good posture. Bend your knees and legs to get down to the floor and lift up with your leg muscles rather than your back muscles.
If you sit at a computer or desk all day long, then you need to remember to keep good posture throughout the day. Don’t allow yourself to slouch in your chair and find ways to work while standing when you can.
3. Swim and Bike Regularly
Both swimming and biking help strengthen your back and spine. When swimming, be sure to practice front and back strokes as both exercises help improve your back strength. If you’d rather bike than swim, consider using an exercise bike, which can be ridden indoors no matter what the weather is like.
Walking is another option you have to strengthen these muscles. When you have the time, take a 30-minute walk for the day. You can do this in the mornings when you wake up, during your lunch break, or in the evenings when you arrive home from work.
4. Keep All Devices at Chest and Eye Level
If you work on a computer every day, then you know how important it is to keep your computer at eye level. If you believe that this tip doesn’t apply to you because you don’t work on a computer, then you’re mistaken. Think about how often you use your cell phone or other electronic devices.
When you use any of these other devices throughout the day, you should be keeping them at eye level as well. Sit up straight when reading or texting. Looking down to use your devices will cause stress on the neck and back.
Using hands-free devices rather than holding a phone to your ear is another way to prevent stress on your neck and back.
5. Stretch Daily
Take the time each day to stop and stretch. If you sit for long periods of time, then be sure to stand up at least every hour and stretch. The more active you stay, the healthier your back will be.
Some stretches you can even do while still sitting in your desk chair. These types of exercises are perfect for those who can’t leave their desk whenever they please, but still need to get a few stretches in. Be sure to research what stretches you can do while sitting in a chair!
6. Don’t Ignore Back Pain
If your body is telling that something is wrong, listen to it. Any signs of back or spine pain should be noted. Following a few exercise and posture tips will help improve your back’s health, but if back and spine pain is ignored and allowed to go on for too long, it can turn into a worse problem.
If you believe that you’re experiencing back and spine issues, then it’s best to learn about chiropractic adjustments. Your chiropractor will be able to determine the cause of your back pain and then create a solution and treatment plan for you.
These Spine Strengthening Techniques Are Game Changers!
If you’ve been dealing with back and spine pain, then you’ll want to keep these spine strengthening techniques in mind. Be sure to follow these tips and exercises when possible and always speak to your doctor when in doubt.
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