Keeping your back healthy and strong is essential to preventing back pain and injury, along with proper ergonomics. If you have been inactive for a long period, start slow and begin with low-impact exercises regularly. When it comes to your back, rushing into strenuous exercise can be counter-productive and can lead to injuries.
Techniques to Strengthen and Maintain a Healthy Back
You can prevent many back issues simply by staying in good shape and using simple techniques to strengthen and maintain your back. While trauma can sometimes be unavoidable, those with strong, healthy backs often have fewer tendencies to experience such trauma. So how do you keep your back strong and safe?
- Always stretch before physical activity or exercise.
- Never perform exercises that jolt or strain the back.
- Maintain proper posture while standing and sitting, don’t slouch.
- Use proper techniques and if needed, back support to lift objects.
- Use ergonomic furniture at work or in your home office.
- Wear comfortable shoes. The lower the heel, the better.
- Sleep on your side, on a firm surface.
- Never lift objects that are too heavy for you.
- Do not twist while lifting and lift with your knees, not your back.
- Maintain proper weight and nutrition.
- Quit smoking. Smoking reduces the flow of blood to the lower spine, which can cause spinal discs to degenerate.
Healthy Exercise for a Healthy Back
Exercise is also a very effective way to keep your back healthy and strong. The gym can be a great way to increase core muscles, which are essential to healthy, strong backs. Always remember to check with your doctor before starting an exercise routine. So what exercise safely and effectively increases back strength?
- Speed walking is easy and strengthens almost every part of your body.
- Swimming is a great way to exercise, especially for those who have experienced trauma and cannot use weights or perform more strenuous exercises.
- Stationary bikes are great for muscle strength and flexibility.
- Balance balls are a gentle, easy way to build balance and strength.
- Yoga builds your core muscles but go easy and work up to the harder poses.
If you are experiencing back pain, call Epic Healthcare & Physical Medicine today to schedule a consultation. You don’t need to live with pain. We can build a customized plan that alleviates pain and begins building a strong, healthy back.