What are a few tips for healthy back?

Back pain has become quite common these days. Back muscles are used in almost every day-to-day activity, which is why it is important to take good care of your back. From walking, sitting and lifting objects, it is your back muscles that get you through each day.

Exercises for strong back

Speed walking, swimming, or stationary bike riding 30 minutes a day can increase muscle strength and flexibility. Yoga can also help stretch and strengthen muscles and improve posture. Ask your physician or orthopedist for a list of low-impact exercises appropriate for your age and designed to strengthen lower back and abdominal muscles.

Stretch to make back stronger

Following any period of prolonged inactivity, begin a program of regular low-impact exercises. Always stretch before exercise or other strenuous physical activity.

Posture

Don’t slouch when standing or sitting. When standing, keep your weight balanced on your feet. Your back supports weight most easily when curvature is reduced. At home or work, make sure your work surface is at a comfortable height for you.

Support for back

Sit in a chair with good lumbar support and proper position and height for the task. Keep your shoulders back. Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. A pillow or rolled-up towel placed behind the small of your back can provide some lumbar support. If you must sit for a long period of time, rest your feet on a low stool or a stack of books.

Say no to heavy lifting

Don’t try to lift objects too heavy for you. Lift with your knees, pull in your stomach muscles, and keep your head down and in line with your straight back. Keep the object close to your body. Do not twist when lifting.

Footwear

Shoes can be the culprit for poor back. It is important for you to wear comfortable, low-heeled shoes.

Sleep position

Sleep on your side to reduce any curve in your spine. Always sleep on a firm surface.

Nutrition for back

Maintain proper nutrition and diet to reduce and prevent excessive weight, especially weight around the waistline that taxes lower back muscles. A diet with sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote new bone growth.

Quit smoking

If you smoke, quit. Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.

(Image:Getty)

Read more articles on back pain.