6 Tips for Maintaining a Healthy Lower Back
One of the most common injuries we see here at Elevate Rehabilitation and Performance is low back pain. A healthy back is essential for maintaining overall well-being, as it enables us to perform daily activities with ease and comfort.
Unfortunately, many people suffer from back pain or discomfort due to various reasons, such as poor posture, lack of exercise, or injury. In this blog, we will provide you with our top 6 tips we recommend to our patients for maintaining a healthy back.
1. Maintain Proper Posture: This one sneaks up on you because it can take years to develop bad posture to the point where it starts affecting your low back. When standing or sitting, make sure your shoulders are back, your spine is straight, and your feet are flat on the ground. Avoid slouching or hunching over your desk, as this can put pressure and strain on the muscles of your back, hips, shoulders, neck and of course you spine.
2. Exercise Regularly: Regular exercise helps to strengthen your back muscles and improve flexibility, which can prevent back pain. Focus on exercises that target your back muscles, such as back extensions, planks, and bird dogs. Also, incorporate aerobic exercises, such as walking, jogging, or swimming, into your routine to improve overall fitness and strengthen your back.
3. Lift With Your Legs: You’ve probably heard this one over and over again but we’ll mention it again because it is so important. The muscles of the back are primarily meant to stabilize the spine. Make sure to bend your knees, keep your back straight, and lift with your legs rather than your back muscles. This will help to prevent unnecessary strain on the muscles and ligaments of your back.
4. Take Breaks From Sitting: If you sit for long periods, take frequent breaks to stretch and move around. Sitting for extended periods can cause muscle stiffness and put pressure on your back muscles and spine. When sitting make sure to sit on your butt bones with even weight on each side to make sure your spine maintains its natural curvature.
5. Cold Exposure: Exposure to cold can help reduce inflammation, boosts your immune system and improves your alertness and mood throughout the day. Start by cranking that shower to the cold setting for the last 15 seconds of your shower then add more time in the cold as you adapt. You can also purchase cold tubs that you can sit in if you have the space.
6. Massage Therapy: Loosen the tissues of your back with a deep tissue massage every once in a while. Our clients call these “maintenance” or “preventative sessions”. We usually recommend starting with once a month . These sessions help you to address potential issues before they arise for example loosening a tight muscle before that tightness causes you any pain or limitations.
Maintaining a healthy back isn’t difficult but it does require some attention and care. Follow the above tips and incorporate them into your daily routine to prevent back pain and prevent injury.
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