Healthy. People. Love yourself.

How to keep your back healthy?

Daily stress, bad posture and a lack of proper sleep all contribute towards back strain. Little by little, all this tension accumulates to the point where it hurts.  Taking care of your back is very important, that’s why today we are giving you some advice on how to make sure your back stays healthy.

The spinal column is the main axis of the human body and where all the negative consequences from bad habits come to rest. Most of us take it for granted that this strong and flexible bone structure cannot be damaged, but that’s not the case. According to several studies, back pain is one of the main causes of sick leave in our country and the second most common reason for seeking medical advice.

It is evident that nowadays, many people suffer from pain in the lumbar and dorsal areas, perhaps due to bad lifestyle habits, improper posture or overexertion, stress, and even tiredness.

To have a healthy lifestyle, it is essential to keep our back healthy and take good care of it, and to do this we need to understand that the best cure is indeed prevention. It is true, however, that most people commonly rely on pharmaceuticals, but it is important to realise that they are not the long-term answer. In fact, anti-inflammatories and muscle relaxants can cause significant side effects.

To avoid the latter, we would like to draw your attention to a series of techniques or tips to stop back pain before it happens.

  • One of the main factors which contributes to back pain is a lack of exercise. Regular exercise builds muscle and increases bone strength. Additionally, regularly exercising can help reduce stress and prevent any buildup of tension in the muscles.
  • Avoid sitting all day. Otherwise, your back muscles will lose strength and you risk developing pain in this area. If you work sitting down, try to get up every 1-2 hours, take a short walk and then go back to work.
  • While seated, keep both your back and the back of your chair straight, with your arms or elbows resting on the table at a 90-degree right angle. If necessary, use footrests, as your knees should be approximately at the same height as the seat. Also, don’t forget to change position frequently.
  • Your face is not the only part of your body that needs to be taken care of with special creams. Your back also needs special treatment, which is why it is advisable to use moisturising and exfoliating products on your back.
  • Try to walk perfectly straight, with your belly tucked in and your head held high. Remember that every movement produces an impact, and if your back is not correctly aligned you may suffer more than you should.
  • Watch your posture when you sleep. Your mattress needs to be in optimal condition, it should not be too soft or too hard. When it comes to sleeping, the best thing to do is to lie face-up, placing one pillow under your knees and another under your lower back.
  • Watch your weight. Carrying excess weight increases the strain on the back muscles and thus increases the likelihood of pain in the lower back. There are back supports available for pregnant women to relieve any discomfort.
  • Bend your knees when lifting any weight. If something has to be picked up from the floor, we tend to bend our back, whereas we should bend our knees instead, keeping our back straight. If such movements have to be repeated often, it is advisable to wear some type of support belt.


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