How To Get A Strong Healthy Back

How To Get A Strong Healthy Back


How To Get A Strong Healthy Back Abel  

3 years ago

~2.1 mins read
If you find yourself dealing with back problems on a regular basis, it’s worth making sure that your everyday habits are “back-friendly.”

Back pain is one of the most common health problems, affecting four out of five Americans at some point in their lives. Sadly many people will experience back pain throughout their lives as recurrences can often happen. Fortunately there is much you can do to help prevent and relieve back pain starting right now.

Treatment of low back pain has undergone a recent sea change. Experts now appreciate the central role of exercise to build muscles that support the back.

When done without proper form, routine activities — vacuuming the house, working at your desk, driving, gardening, or even sleeping — can take a toll on your back.

Be kind to your back by following these tips:

1. Choose good seating.
Your office chair should provide good back support — ideally, with an adjustable backrest, lumbar support, armrests, and wheels). Arrange your workspace so you don’t have to do a lot of twisting to reach for frequently used items. 

2.
Travel light.

Don’t overload briefcases, purses, or backpacks.

3. Drive with your back in mind.
Sit back in your seat and, if necessary, use a rolled blanket or towels behind your lower back for lumbar support. Shift your weight occasionally. If you have cruise control, use it when you can. Also consider using a foam seat cushion to absorb some of the vibration.
When driving long distances, take frequent breaks to stretch.

4. Sleep in alignment.
If you can, sleep on your side with your knees bent and pulled slightly toward your chest. Your pillow should keep your head level with your spine — you don’t want your head propped up too high. Choose a mattress that’s firm enough to support your spine.

5. Don't spend too much time in bed after a back injury

6. Stop smoking
Smokers are more likely to develop chronic disabling back pain

7. Train your Ab muscles
your ab muscles are so important to your lower back 

Bonus Exercise for a Stronger back:

If you want to reduce routine, muscle-related back pain flare ups ask your doctor about doing this exercise a few times each day.
If it’s okay, give it a try.

The Exercise



Simply lie on your back with both knees bent and feet flat on the floor. Pull both knees toward your chest and hold for 5 to 10 seconds. Return to the starting position. Do this 5 to 10 times.

Source: Harvard Health Publishing.

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