For such an important part of the human body – it’s what keeps us upright – you’d be surprised as to how negligent people can be when it comes to their back health.
As sitting down for days and working behind the desk has become the norm, the back has taken the brunt of the pressure in the workforce. The lack of exercise paired with increased risk for a sedentary lifestyle and the hours of pressure on the back from sitting down can increase the average person’s risk of developing premature back problems.
If your back is already starting to hurt, and if you’re wise enough to tackle the problem before it becomes an issue for you, we’ve rounded up a couple of tips on how you can take better care of your back.
1. Exercise Regularly
Regular physical activity is good for you and your back. Try your best to engage in at least thirty minutes of exercise at least thrice a week. The more, the better.
2. Correct your Lifting Technique
A lot of people have a tendency to put a lot of unnecessary stress on their back when they get down to pick or lift something up.
The phrase, “put your back into it”, shouldn’t be taken too literally.
To ease the pressure on your back, try to bend on your knees and hips.
3. Use Two-Strap Bags
Sling bags are bad for your back, and so is using just one strap when you’re using a backpack.
When wearing a backpack, especially if you’re carrying something heavy, make sure that you use both shoulder straps.
4. Practice Good Posture
Whether it’s when you’re walking, or just sitting down on your chair and relaxing, or working behind the desk and in front of a computer, always practice proper posture.
Avoid slumping, slouching, and hunching at all times.
5. Take Walk Breaks
Make a conscious effort to stand out and take a short break from sitting down every 30 minutes to an hour.
Doing so helps alleviate a lot of the pressure on your back.
6. Try to Lose Weight
The more you weigh, the more pressure you put on your back and other joints.
If you’re overweight or obese, you’re at a much higher risk of developing premature back problems.
7. Investing in a Good Mattress
Remember, you’ll be spending at least a quarter of your life lying down on your bed and sleeping – you might as well make it count.
A cheap mattress will not be able to provide your body with the necessary support it needs. However, make no mistake; an expensive mattress is not necessarily a good mattress.
When shopping for a mattress, always go for the one that’s capable of giving your weight and build the proper support and comfort it needs. It might take a while, and you might have to switch mattresses every few weeks, but it’s worth the investment since you’ll be sleeping on the mattress for a long time anyway.
8. Visit the Chiropractor
The benefits of visiting the chiropractor far outweigh the often-stigmatised chiropractor Singapore price.
Often, chiropractors and your primary care physician can work together to protect your body and make sure that it’s running like a well-oiled machine. Consult your doctor to see if you’re able to go to a chiropractor to align your back, and visit a good chiropractor occasionally to maintain a healthy back.