By Millions of people struggle with back pain every single day, particularly people over the age of 70. Unfortunately, it can be debilitating to the point of bringing your entire productivity to a halt.Â
In some cases, practicing the right habits cannot only eliminate your back pain but prevent it altogether. Whether you’re a chronic back pain sufferer or have the occasional sore lower back, here are some of the best tips for a healthy spine.
Exercise Your Core
Exercise is a critical part of maintaining a healthy spine. Staying active itself is important for your overall health, but it’s especially important when you’re experiencing back problems. In addition to staying on your feet as much as possible, like walking, or even jogging, you should also incorporate a strength program.Â
Your core is particularly important. Practice core exercises like planks, sit-ups, and even push-ups. The more you strengthen your core, the more your spine we’ll stay healthy.
Lift With Your Knees
Proper lifting techniques can’t be stressed enough. It’s important that whenever you lift something over 15 pounds you always lift with your knees. Proper lifting will avoid injuries, and keep your spine pain-free.Â
Beyond lifting with your knees, you should also ensure that you’re always leading with your hips instead of leading with your spine. There’s a reason why you see heavy-lifting bodybuilders swaying from their hip point rather than through their spine— to avoid injury!
Sleep on the Right Mattress
The number of people who sleep on a poor quality mattress with very little back support who claim they have back pain is alarming. Sleeping on a poor-quality mattress is a one-way ticket to Back Pain City.Â
Always make sure that you have the right amount of firmness based on your particular concerns. If you’re sleeping on a mattress without a box spring that’s over 10 years old, then it may be time to upgrade. Although a mattress can cost a pretty penny, it’s well worth maintaining a healthy spine.
Get Massages
If you have the occasional sore back, you should consider getting regular massages. Massage therapy can significantly improve your comfort levels, and can even alleviate certain back injuries. If getting massages seems like something that doesn’t fit into your budget, take a look at your spending habits and ask yourself whether you truly can’t afford it or if you’re simply prioritizing other things.Â
By eliminating a few unnecessary expenses you may be surprised that you have plenty left over for a massage. It’s all about prioritizing your health over other expenditures.
Apply Heat
At the end of a long day, you should consider applying heat to your spine. From heat patches to a hot water bottle, there are many different ways to apply heat to your back. The heat will help relieve your joints and stop any muscle spasms that are flaring up.
