Here are quick and easy ways to prevent back problems. Make the appropriate investments and follow guidelines to stay pain-free.
+Invest in a Supportive Mattress
If we sleep the suggested 8 hours per night, this means we spend one-third of our life in bed. That being the case, the right mattress can make all the difference between a healthy back and one that is prone to injury.
Buy the right mattress
Don’t try to buy online.
Sit and bounce and lie down on the beds in a showroom. It is a big commitment, so make the right choice.
People will back issues will often share their experiences of what works well for them.
Consider splurging on memory foam
This fits around your body snugly, giving excellent support.
Replace your mattress every 5 to 7 years.
Rotate the mattress head to foot and flip it over unless it is a one-sided support mattress.
Don’t sleep on your stomach. It wrecks the curve of your neck and back.
+Getting out of bed
Don’t leap out of bed. Take the time to stretch in the bed to lengthen the spine, and then ‘cat stretch’ from side to side as you would in a yoga class.
When you stand up, stretch as well.
Don’t ‘bounce’ if your touch your toes. Just fold over.
Warm up before any work out. If you work out in the morning, stretch first. Yoga is great for this, or as a practice on its own.
+Taking care on transportation
Most Americans commute to work every day for about an hour. If you are on a train or bus, try to sit without slouching. If you have to stand, try to stand with your hips aligned with your shoulders. Don’t cock one hip or the other.
If you drive to work, adjust the seat in terms of height and back support. Be sure you can reach the pedals comfortably without stretching, or feeling mashed in.
Don’t hunch over the wheel.
Don’t allow your knees to be much higher than your hips.
Plan stretches or breaks if you have a long trip.
Shift in your seat. This helps re-distribute the weight so things won’t get pinched and compressed.
+Care for your back at work
Watch out for:
- A good chair
- Lifting correctly
- Not sitting too long-consider standing up when you talk on the phone, for example, or at meetings.
Try these easy ways to prevent back problems and see what a difference they can make.