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8 tips to keep your back healthy

written by Vidya Sury May 15, 2022
Tips to keep your back healthy

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How to keep your back healthy? Here are tips to make sure you prevent back pain along with 5 stretches to relieve back pain.

There are more than enough jokes floating around about the older you get, the more the backaches. While this is true, online, you’ll easily find Gen Z and millennials stating the same. If you’re having constant backaches, then there just may be a major issue. Backaches can be pretty common. Maybe it was your sleeping position. Or maybe you sat uncomfortably, or maybe even are sore from a workout.

All of these are common reasons for a sore back, but the issue is when you’re feeling sore every day. What can be done to keep your back healthy?

You cannot ignore your back health

Back pain is one of the most common health issues that people face and it can cause other complications as well. Back pain can lead to an increase in the risk of degeneration. Back pain can also lead to a decrease in quality of life, which may lead to increased stress levels and a loss of productivity. This is why it is vital that you keep going for regular checkups with your doctor. They are trained to watch for certain symptoms that could cause unwanted complications.

While you look online, talking to a doctor is going to be the best way to get information about it. But of course, sometimes it just takes a while to get an appointment.

So, what can be done to prevent back pain?8 tips to keep your back healthy

Here are 8 tips to keep your back healthy

1. Work on maintaining a good posture

Posture is a way for the human body to support itself. It is important to maintain good posture as it can improve your health, help you stay active, and prevent injury. Good posture is the state of having a neutral spine, sitting up straight with your shoulders back and head held high.

An incorrect body posture (especially scoliosis) and performance of work-related tasks in non-ergonomic positions increase the probability of back pain. (Source)

Posture benefits include better breathing, better digestion, and improved circulation. Plus, this helps drape clothes on you, making them, and you, look better. While good posture itself can be a bit challenging to get into. You just need to be aware. Why not look into posture-improving exercises?

Read: 4 easy exercises to improve posture and prevent back pain

2. Consider CBD oil

CBD Oil has been around for a few years now and has been used for medicinal purposes. More recently, it has become popular in the fitness industry as well due to its natural ingredients that help with aches and pains. You read that correctly, this is now being used for helping out with backaches and other muscular pains throughout the body.

3. Get enough sleep

One of the best remedies for your back pain and to keep your back healthy is ensuring that you get enough sleep at night. While you sleep your body works hard to repair itself. This is especially true if you are dealing with chronic back pain.  Investing in a good pillow will help you get a better night’s sleep. Look for a pillow that is suited to the way you sleep for even more comfort. There are specific pillows for people who sleep on their side, back or stomach.

4. Avoid sitting for too long

Back pain comes from a variety of causes. If you have issues with the cartilage in your spine it is best to avoid sitting for too long at any one time. Try to keep sitting to a minimum, use a lumbar cushion for support, or take lots of breaks. While in a sitting position the discs in your spine start to compress, this is due to your stomach muscles pressing backward onto your spine.

5. Avoid standing for too long

On the other extreme, standing for too long can also cause back strain. If your job involves lots of standing, especially in one place, see if you can get a cushioned mat to stand on. When you do take a break, take the chance to sit down.

6. Regularly do stretches to keep your back healthy 

Stretches are a great way to relieve tension and build up the body’s flexibility. They can also help prevent injuries and pain. The best stretches for your back muscles are ones that you can do without any equipment, like stretching your arms overhead or lying on your stomach with a pillow under your head.

Yoga is also great for this, but if you find this too difficult ask your doctor for recommendations for specific back exercises. Staying flexible will help lower the amount of pain you experience.

Please note: if you are living with chronic back pain remember to talk to your doctor before starting any new exercises.

5 excellent exercises to prevent back pain and keep your back healthy

Here are 5 excellent exercises and stretches you can practice to keep your back healthy

Pelvic Tilt

This will not only strengthen your lower back and lumbar but your lower abs as well. Lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to 10 seconds. Repeat. And flatten your lower back. Each time you flatten your lumbar and lower back to the ground is a stretch.

Knee to chest stretch

Use the same starting position as the pelvic tilt, slowly pull one knee into your chest. You will feel your hip and lower back stretch. This helps the nerves that are exiting your spinal column. Bring one knee to your chest and hold for 5 seconds and then repeat with the other knee.

Lower torso rotation

Again use the same positions from the previous exercises. Keep your knees together and then turn them to one side twisting at the hip. Hold it while you tighten your stomach. Return to the starting position and then go in the opposite direction. This helps with flexibility.

Hamstring stretches

The goal of this is to stretch the hamstring so that it will cause less tension on the lower back by pulling less. From the same position as the other exercises, except with your legs straight, lift one leg straight up. It might help to have a towel under your leg to help you pull it up. Hold it for 5 seconds and then repeat with the other leg.

The Bridge

Much like it sounds you are going to be forming a bridge shape with your body. With your body in the same position as the first three exercises and your arms by your sides, lift up your back and hips off the ground. This will strengthen and stabilize your spine and lower back muscles.

7. Get a lot of rest

In addition to exercise, getting lots of rest is important when it comes to back pain and keeping your back healthy, but you don’t want to rest too much or you might hinder your progress. While resting allows your body to relax, this way your body can really benefit and begin repairing itself.

8. Try regular massage

Going for regular massages can help you cope with back pain, especially if the pain is located in one area. Applying heating pads and creams can also be beneficial. Soaking in a warm bath with Epsom salts is another great way to manage your back pain.

Unfortunately, back pain is something that thousands of people have to deal with on a regular basis. Hope the tips in this article help you manage your achy back in a better way. With back health, it takes time to implement changes, but once you do, it truly can transform your lifestyle. While you’re still young and able-bodied, make sure you focus on your back health.

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