One Little Thing You Need To Be Doing To Solve Back Pain Issues
The secret is out. Good posture has been declared as the most important controllable factor when it comes to improving spine health and it prevents development of future possible issues. Apart from improving one’s confidence and self-image, it also develops stronger muscles (core) and is known to stop muscle fatigue.
Bad posture: Everyone seems to have it
It is a fact that almost everyone is struggling to keep good posture. As we tend to spend a majority of the day in a seated position in front of our computer screens and even craning our necks down to see our phones, our posture is just getting worse. Sitting for long hours without taking breaks and looking down into our phones can lead to tightness in the muscles and restricted movements of the joints which makes us prime targets for a myriad of musculoskeletal conditions. It may cause injuries of the intervertebral discs, degenerative disc disease or even osteoarthritis. These aches and pains won’t go away any time soon! The good news is that a little bit of effort to consciously better your posture, will work miracles for you in the near and far future.
You could follow these tips to regain spine health and lessen your neck, shoulder and back pain;
Being more aware
By reminding yourself to become more aware and by being conscious of your posture, you can program yourself to correct any slouches. To avoid sitting for too long, you can use an activity tracker like a FitBit or set reminders on your computer for every hour, which will act as an inactivity alarm. There is also a wearable device such as a Lumo Lift, which vibrates if you slouch and reminds you to sit straight.
Strengthen your core
Having strong back and abdominal muscles (which make up core muscles) is godsend for your spine health. Crunches, chest lifts, planks and squats will surely help and so will low intensity workouts such as Pilates, tai chi and yoga to tone your muscles.
Stretch like it’s nobody’s business
One sure fast way to alleviate pains due to bad posture is straightening up and stretching, especially your back, neck and hips. Imagine stretching your neck and feet after sitting for hours in front of the computer, doesn’t that feel good? Apart from just curing the immediate soreness, stretching can ensure that we do not lose the strength in our backs, legs and core.
The right setup will definitely help
As most of us have to sit at desks all day, we have to optimize our work/desk setup to be as posture friendly as can be. Avoid a chair and desk which is too low or too high for your height. As for your computer goes, it should generally be 20 to 30 inches in front of you and just below eye level. When seated, use little cushioning to keep your posture straight or invest in a supportive spinal cushion.
Specific stretches may help
The upward facing dog is considered a great stretch as in this yoga position, both your hips and back are extended. When the hip flexor gets a little too tight for your liking while you sit for too long, a bow pose is very good position, as in addition to stretching out your hips and back, it works out your shoulders and neck as well. Then there is the chin tuck wherein you draw your head back, which corrects the forward head posture, probably ruined by all that smartphone gazing. To make things easier, you can also download an app called Physera and search ‘posture with yoga’ to learn about many stretches which improve posture.
Seek professional guidance and help when needed
If you try your best to better your posture but you’re still not able to make any headway, then this should be an indication to set an appointment with your doctor. If you have been receiving help from a chiropractor, seeking physical therapy, doing your exercises and taking any injections or medication and still do not get any relief and see concrete results, then consult your doctor as soon as you can. The more you delay your appointment with the doc in terms of weeks and months; the more the chances that you may be causing your body damage. Your general physician may even refer you to a specialist doctor, who would suggest the best course of action for you.
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