Your spine is what holds everything together, which is why taking care of it is so essential. To help you maintain optimal spinal health, our chiropractic care professionals at Balanced Health & Wellness have put together some tips on how to keep your back healthy in everything that you do.
Standing correctly can take a bit of practice, especially is you’re a seasoned sloucher, but mastering the art of posture can serve you well later in life. To start off, try keeping you head up and your earlobes aligned with shoulders more often. Once you have a bit of practice with this, move onto you stance. You should always stand with your feet slightly separated with your tailbone tucked in, tilting your pelvic bone slightly forward to create a tiny hollow in your lower back. You should also keep your chest lifted by pulling your shoulders back and down into a relaxed position, keeping you chin and jaw level with one another. Continue this pose and your body will eventually learn to naturally default to this position.
Never try to lift anything in an upright position, or by using your back/sides. Put whatever needs to be lifted in front of you. Then, keeping your back in a neutral pose, bend your knees and lift carefully using your arms. Bring whatever it is to your chest and proceed to erect yourself with your legs. You should always avoid twisting or hunching over when lowering or lifting anything. And, if you encounter something heavy you cannot lift, try to push the object rather than pull it.
If you’ve practiced your standing, sitting should really be no trouble. The most important thing to remember about sitting correctly is that you need to sit all the way back. Keeping your buttocks and back against your seats backrest while minimizing the space between your knees and the chair can help you keep your back straight. Keep your legs at a 90-degree angle, your chest up, and your shoulders back.
If you need something that is low to the ground, be careful of how you bend to get it. You should always either bend at the hips, keeping your spine completely straight, or simply bend your knees to lower yourself to the ground without hunching over. If you need to reach for something of significant weight above you, avoid trying to lift it over your head. Instead, grab a stool and make sure the item is level with your chest before reaching for it.
If you cannot afford a firmer mattress, the best thing you can do for yourself as far keeping your spine healthy while you sleep is keep it as straight as possible. Avoid using oversized pillows that mess with your neck or sleeping flat on your stomach, which can unnaturally arch your back. The best ways to sleep are to either put a pillow between your knees while sleeping on your side or put one underneath your legs while you’re lying on your back.
Strengthening your back is all about strengthening the muscles all along your spine, but it’s also about mobility and flexibility as well. Before you start lifting weights and putting that strain on your body, you must first open everything up by deeply stretching the surrounding muscles. Certain yoga poses, like cat, cow, downward dog, and reverse bridge, can be especially helpful with this. Incorporating yoga and other gentle techniques with your strength training will go a long way in enhancing your comprehensive spinal health.
Technology’s profound effects on spinal health are relatively new, yet incredible significant. As more and more children get their hands on smart phones, tablets, and other portable devices, a bent neck constantly looking down at something is quickly becoming our new postural norm. To avoid the inevitable hunch caused by this, always keep your arms up when viewing your devices, keeping your head and neck straight.
To help you manage or eliminate any back pain you may be currently experiencing, consider consulting our chiropractic care specialists at Balanced Health & Wellness, today. If you are looking for a highly-trained and experienced chiropractor anywhere in southern Michigan, call Balanced Health & Wellness today at 248.397.8122 or simply fill out the form in the sidebar to schedule your appointment.