If your answer is Yes then please do not ignore it any longer. I have been suffering from lower back pain a few years now and recently did an MRI, turns out that I have 2 bulging disks. I believe the cause of this is from bad posture and years of sitting badly. Back pain is no joke and can lead to serious health problems. I am in the process of physiotherapy so would like to share some tips on how to maintain proper back health. You can start implementing some simple routines now in your daily life to save your back/spine health.
1. Limit your time Sitting
Yes thats right, it is better to spend most of our time standing rather than sitting. Sitting weakens our back muscles. Most people spend the majority of their day sitting. We go to work and sit at a computer for up to 8 hrs a day, we then go home and sometimes sit in front of the TV. If this has been your lifestyle for many years then chances are you will develop back problems. If you cannot avoid sitting then be sure to take breaks, stand up and walk around frequently from your desk. Take a standing break every 30 minutes or less if you can. If you work from home invest in a Standing Desk.
2. Always be mindful of correct posture
Keep your back straight when sitting or standing, shoulders back not slouching and neck straight. Do not slouch. Maintaining proper posture is very important as we have to retrain our backs to proper alignment.
3. Get rid of your Old Mattress
If your mattress is very old (7 yrs or more) its time to buy a new one. I find spring mattresses do not last long and tend to wake up with back pains. I am planning on buying a good Memory foam mattress (firm). These types of mattress have been shown to reduce pressure on the back when compared to traditional spring types. Even if we do everything else correct for our back a bad mattress will limit progress.
4. Exercises
There are many exercises for lower back pain but I find the McKenzie press up and the prone position to be of the best. Do stretches for your back Everyday. Your back needs to rebuild so its very important to strengthen your core.
This website has a good list of back exercises that will help to strengthen your core. Don't worry if you feel pain at first, as you progress the pain should lessen and your back will begin feeling better.
5. Avoid lifting Heavy objects
Stay away from any heavy lifting, or carrying heavy objects. Refrain from weight training that may impact your back (Squats, Deadlift). Your back needs time to heal and strengthen first, so stop any weight training for now until your back is healed.
These are just a few tips I have learned so far and wanted to share. I am hoping that my physio goes well and my back will be normal again. Wish me luck!
I've read this article a little while back and I have to admit its really useful. Great post, these tips really do help. I wish you luck in getting your back healthy again.
Nice article
Thanks sir