Best Top 11 – Tips For A Healthy Back

  1. Sit with your knees slightly higher than your hips. This provides good low back support.
  2. When you need to move heavy items push don’t pull. Pushing is easier on your back than pulling. Use your arms and legs to start the push.
  3. Lift properly.When lifting, kneel down on one knee with the other foot flat on the floor as near as possible to the item you are lifting. Lift with your legs, not your back, keeping the object close to your body at all times.
  4. Use a pillow as an aid! Sleeping on your back puts 55 lbs. of pressure on your back. Putting a couple of pillows under your knees cuts the pressure in half. Lying on your side with a pillow between your knees also reduces the pressure.
  5. Lose weight if appropriate. Additional weight puts a strain on your back.
  6. Get Some Good Supportive Shoes. The shoes you wear play an important role in supporting your lower back. Good shoes provide a supportive base that helps the spine and body remain in alignment. Make sure the area of the shoe that fits the back of your heels is snug. Your sole should be cushioned.
  1. Avoid long periods of sitting. Do whatever you can to avoid sitting for long periods. Get up to stretch and walk around every 20 to 30 minutes.  The spine is meant to move to stay healthy, and movement fuels the spine with healthy nutrients.
  2. If you know you slouch counteract this with some stretches. The NHS recommends the plank and back extensions.
  3. Don’t lean on one leg while standing. Try to get into the habit of standing with your weight evenly distributed on both legs. Side-lying leg lifts may help to alleviate symptoms of this posture.
  4. Correct hunching over your keyboard/phone when texting. Exercises to correct a hunched back include: Gently lengthen your neck upwards as you tuck in your chin. Seated rows in a gym or pull ups. Chest Stretches.
  5. Try to reduce any stress, anxiety, and tension, which can all cause or worsen back pain.

 

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