People often forget about how important a healthy spine can be to sustain a healthy, normal lifestyle.
Over time, all of us will become susceptible to some form of back pain, whether light pains or pinches.
Sometimes the pain can be so bad, to the point where it feels as if someone has driven over you in a monster truck.
Spine Care For Back Pain
Keeping your spine healthy should become a routine.
One similar to brushing our teeth or combing our hair.
The following methods have been proven to relieve pain and ensure better long-term results by protecting your back from absorbing too much strain.
If you have been diagnosed with scoliosis, sway-back posture, flat back posture or kyphosis lordosis posture, you should pay particular attention…
So what is the correct posture to treat back pain?
Correct Sitting Position
- Sit up with your back straight and your shoulders back, but not to the point where it feels uncomfortable. Your buttocks should touch the back of your chair.
- The “three natural curves” of the back should be present while sitting. Something like a small, rolled-up towel can be used to help you maintain the normal curves in your back while seated.
- Distribute your body weight evenly on both sides of your hips.
- Bend your knees at a right angle keeping your knees even.
- Your legs should not be crossed. Keep your feet flat on the floor.
- Avoid sitting in the same position for more than 30 minutes.
- At your desk, adjust your chair height so you can sit up close to your workspace. Rest your elbows and arms on your desk or chair arms whilst keeping your shoulders completely relaxed.
- Don’t twist at the waist while sitting – turn your whole body instead.
- Correct Driving Position
- Use a back support (lumbar roll) at the curve of your back, your knees should be at the same level or higher than your hips.
- Move your vehicle seat closer to the steering wheel. This will serve to support the curve of your back by allowing your knees to bend and your feet to reach the pedals with ease.
Correct Lifting Position
- Before lifting heavy objects, make sure you have firm, even footing and if it’s over 30 pounds stay away.
- If you have to lift objects, don’t try to lift it in an awkward manner.
- Stand with a wide stance close to the object, keeping your feet firm on the ground.
- Tighten your stomach muscles and lift the object using your leg muscles.
- The closer you keep the object to your chest, the less strain you put on your back.
- To pick up an object that is lower than the level of your waist, keep your back straight and bend at your knees and hips. Don’t bend forward at the waist with your knees straight.
- Don’t jerk the object up to your body.
- Stand completely upright without twisting.
- Always move your feet forward when lifting an object.
- If you are lifting an object from a table, slide the object to the edge of the table – this will keep it close to your body. Bend your knees, as this brings you closer to the object, then use your legs to lift the object and rise to a standing position.
- To lower the object, place your feet as you did to lift, tighten stomach muscles (core) and bend your hips and knees, forcing them to do most of the work and not your back.
- If possible, you should avoid lifting heavy objects above waist level. Rather ask for assistance then risk re-injuring or injuring your back.
Correct Sleeping Position
- Sleep in a position which helps you maintain the curve in your back. Try lying on your back with a pillow under your knees or a lumbar roll under your lower back. If you are more comfortable on your side, put a pillow between your knees and keep them slightly bent. Try both and see which one works best for you.
- Do not sleep on your side with your knees drawn up to your chest.
- Avoid sleeping on your stomach since it can cause back strain and even neck strain.
- When standing up from a lying position, turn onto your side, draw both knees in and swing your legs to the side of the bed. Then sit up by utilizing your hands to pull you up. Avoid bending forward at the waist.
- As stated above, the advice provided has proven to help the with improving chronic degenerative back conditions. Even if you have no back issues, adopting these habits now will ensure that you don’t fall victim to back pain or back problems in the future.
To learn more about back pain and how to treat it, please read Treating Lower Back Pain In A Few Easy Steps.