We've all experienced it — that dull ache in the lower back, or shooting pain in the shoulders. Here are six recommendations from Family Tree Chiropractic to help avoid back pain.
Exercise regularly and with care
Regular exercise serves as one of the most accessible preventative measures for maintaining wellness and developing a healthy, strong core and heart. The goal should be exercise that raises your heart rate for 20 to 30 minutes a day, along with adding calisthenic-type exercises to your cardio routine.
Lift carefully with knees bent
When lifting objects, maintain a straight back and bend at the knees instead. Allow your legs to do the work rather than straining your back — and avoid twisting while lifting. Even moderately heavy items can cause damage if handled improperly.
Don't sit for too long
Your body requires movement, stretching, and bending. If your job involves prolonged sitting, take breaks every half hour to walk around and stretch your muscles.
Get a good mattress and pillow
A good mattress doesn't have to be as hard as stone. Select one that supports your hips and shoulders. Orthopedic pillows can maintain proper neck alignment when sleeping on your side, or preserve your spine's natural curve when lying on your back.
Don't sleep on your front
Sleeping on your front twists the spine and puts pressure on neck muscles while flattening your spine's natural curvature. Side or back sleeping positions are healthier alternatives.
Set your desk up ergonomically
Make sure your work chair provides proper support and is adjustable. A good rule of thumb when seated is to have your thighs almost parallel to the floor with your knees ever so slightly lower than your hips.