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One of the most common complaints in people approaching middle age is back pain. It is normal to experience an increased frequency of aches, pains, and stiffness as you get older, particularly after physical activity. But it should not be an obstacle to living a normal life. Your spine is an incredible marvel of strength and engineering, and it allows you to do things and perform movements that many other species cannot do. But these advantages have the twofold effect of making us more susceptible to developing back problems later in life.Â
Many people assume that back problems are an essential part of growing old, but this is not the case. Discomfort in the spine can be caused by a lifetime of bad habits and is often entirely avoidable. By taking steps to protect your back when you are younger, you can prevent deterioration in your golden years.
To help you stay in the best possible condition throughout your life, here are some preventative tips to keep your back as healthy as it can be.
Exercise
Regular physical activity is essential for maintaining a strong, well-functioning body. Exercising your back muscles will make you less susceptible to deterioration and protect you from injury. The most important exercises to strengthen your back are those that work your core muscles. These are the muscles that support the trunk of your body, including the abdominals, lower back, pelvis, and hips. This could involve low-impact cardiovascular exercises such as running and brisk walking, or strength workouts. Here are some effective core workout routines you can adopt. As well as specifically strengthening your back, exercise in general is a great way to reduce your overall risk of illness and injury. Just thirty minutes of working out each day is all it takes.
Stretch
One common cause of back pain is tight muscles, and not just in the back. Tight hamstrings can increase the pressure on your pelvis and cause pain in your lower back. Take some time each day to gently stretch each muscle group and get your blood flowing. Flexibility and mobility work is particularly important before and after physical exercise and following periods of inactivity such as sleep and sitting at a computer. Here are some stretches that are fantastic for your back.
Sit Properly
One of the biggest threats to the health of your spine is sitting at a desk all day. Many office workers need to work at their computers and often adopt poor posture or sit at unsuitable desks and chairs. If you work at a computer, a good solution is to invest in an ergonomic office desk chair. This will help you to align your back correctly and reduce strain. Ensure you also take regular breaks from sitting every hour to stretch your legs and change your position.
Perform Manual Tasks Safely
It is not just office staff who are at risk. People who work in manual industries often have to carry heavy loads, and improper lifting is a sure way to damage your back. Even lifting a child or carrying groceries from the car can be harmful if you’re not careful. The best way to avoid these is to ensure you know the correct technique for carrying heavy objects. Always bend with your knees rather than at your waist, and hold the object close to your chest while straightening your spine.Â
Stay Healthy
You need to be mindful of what you put into your body. Your diet is one of the most important factors in your overall health, and a lifetime of eating badly will put you at greater risk for developing problems in all parts of your body. Following a nutritious, balanced diet is a good way to reduce the risk of back problems, as well as cutting down on alcohol, caffeine, and smoking.
Avoid Risky Activities
Even if you take care to look after your health and protect your back, sometimes accidents can occur. If you regularly engage in reckless behavior or risky activities such as extreme sports, you will have a higher likelihood of traumatic injury. Make sure you always follow safety precautions such as wearing a seatbelt while traveling and wearing proper protective equipment when engaging in physical activity. Don’t put yourself at unnecessary risk.
By following these tips, you can improve the health of your back and reduce the risk of any health issues occurring down the line. If you start to experience any discomfort or pain in your spine, you should immediately consult with a chiropractor to address the cause of the problem.
Photo by Mor Shani on Unsplash
