- 1 Why is lower pain so common?
- 2 5 tips for a healthy spine everyone should know
It is the fact that your lumbar spine is one of the most important and vulnerable parts of your body.
But the problem is most of us don’t realize how important it is to prevent back injuries until we suffer the pain. And trust me, if you have any problem with your lower back, it will be not only uncomfortable but also very painful. Specifically, you will notice the pain constantly while you do daily activities.
Why is lower pain so common?
1. Lower back is very subject to injury
The lower back is prone to injury, especially if you often lift heavy objects. Also, you may have lower back pain while you twist or move your back suddenly.
This can cause ligaments or muscles to develop microscopic tears. Hence, if you work out too much or have poor posture, chances are you will have severe lower back pain.
2. We sit too long
Specifically, there are more and more sedentary office jobs because of the wide-ranging application of computers.
Therefore, so many people have to sit down a lot of time and do not move for the vast majority of the workday.
Sitting for long periods of time or poor posture can put pressure on your discs, therefore, causing lower back pain.
3. We all age
The clock is ticking and we’re all getting older no matter if we like it or that. And our spine is one of the parts with the shortest “warranties” of our body.
Specifically, our spine is an extraordinary collection of discs, bones, and muscles which keeps us moving and upright. And unfortunately, these disks and bones tend to degenerate over time, causing soreness and stiffness in your lower back.
5 tips for a healthy spine everyone should know
Now, I’m pretty sure that you already know how important it is to take care of the lower back. However, you still have no idea what to do to protect it.
Don’t worry because, in this article, I’ll show you 5 tips to keep your spine healthy.
1. Strengthen your core
No matter how pristine your spine is, you need to exercise your core.
Strong core muscles are essential to support your lower back and help you avoid injuries. In my experience, if you are over 50 or used to have a lower problem, then it’s highly recommended to do low-impact cardiovascular exercise.
However, if you’re still young and energetic, strength training is the way to go. This will help you build core muscles very effectively.
In fact, there are a lot of exercises which are very good for your core such as deadlift, planks, crunches, sit-ups, etc. But make sure to exercise correctly and do not overtrain if you don’t want to put yourself at risk.
2. Correct your sitting posture
As mentioned above, poor posture can place pressure on your spinal joints, resulting in degenerated discs. And to be honest, this is extremely painful.
To support your natural curve in the lower back, you can use an ergonomic chair and remind yourself to check your posture throughout the day by setting a timer on your smartphone.
If you don’t have time to work out, just make sure to get up and walk around once an hour at least.
3. Maintain a healthy weight
Exercise is important but exercises alone is almost useless if you don’t eat healthily. It is the fact that being obese or overweight has a very bad impact on your spine.
Also, if you’re a person who has belly fat, excess weight can put a lot of stress on your ligaments, tendons, causing pain in your lower back.
In short, instead of eating too much and indulging yourself, you need to manage your caloric intake. Also, remember to choose your food wisely and stick to a healthy eating plan by limiting the amount of processed foods and junk foods.
4. Reevaluate your bed
Your bed is very important for your back health no matter whether you have back pain or not. In general, when you lie down, all the structures in your lower back need to be rejuvenating and relax after a long day at work.
Therefore, in order to make the most of your sleep, it’s very necessary to choose a mattress and pillows that allow your spine to rest in a supported and comfortable way.
Actually, when it comes to choosing the best bedding, it all comes down to your personal preferences as well as your favorite sleeping positions. So no matter what you choose, just make sure the bedding is able to promote proper alignment of your body.
5. Enjoy a massage
Massage not only provides stress relief but also bring us a lot of therapeutic benefits so even if you don’t have back pain, it’s very necessary to get a massage occasionally.
In detail, a massage helps increase your endorphins that are a natural painkiller in your blood. Therefore, it can allow you to relieve your back pain (if you are suffering it).
This way, you can reduce your need for pain medications which always have side effects. Furthermore, enjoying occasional massage increases your blood flow which helps bring healing nutrients to the injured area, hence, speeding up the healing process.