1. Sleeping in the proper position
While we sleep our minds rejuvenate, muscles and bones are repaired, memory consolidation occurs and hormones are released. Getting enough deep sleep, while lying down on a proper position, is extremely important to avoiding back pain or worsening your existing back problems. Doctors recommend that people of all ages sleep on their left side using the proper sized pillow to support their head and neck.Sleeping on a supportive and comfortable mattress, that is not more than 8 years old, should help with supporting your back too. In addition, putting as mall pillow between your legs will help to release the pressure off your hips.You should always avoid sleeping on your stomach because it is the worst thing you can do for your back. It exaggerates your spinal arch leading to muscle strain and spine pain.
2. Keeping good posture while standing
Good posture makes you look taller, healthier and younger while reducing lumbar pressure,preventing muscle strains and promoting a healthy spine. Poor posture is a major culprit in aggravating back pain, herniated discs and all types of degenerative back diseases. If you must stand for prolonged periods of time due to work or other obligations we recommend that you: wear comfortable and supportive shoes, stand on a soft surface and change your position often. In order to achieve good standing posture you must stand holding your head straight up with your chin vertical to the floor, your earlobes should be lined up with your shoulders, hold your shoulder blades back, keep your knees straight, tuck in your stomach and align your feet with your shoulders.
3. Wearing supportive footwear
Your choice of footwear is very important to good back health mainly because your feet support the entire weight of your body. The right shoes help your spine and body remain in alignment. Make sure to wear the appropriate kind of shoes according to your physical activity and level. A general rule is to wear shoes that support your arch, are the right size and width and have a lifted heal of about half an inch. Sometimes your back and spine problems can be quickly fixed by discarding worn out shoes and purchasing new ones. Consider using shoe orthotics or inserts if you suffer from back trouble. They are a tool that can dramatically improve your health after an injury. Woman should consider diminishing the use of high heal shoes because they change your center of gravity and put pressure of your toes. Flip-flops should also be worn seldom because they don’t provide arch support.
4. Sitting in the proper position
Our modern sedentary lifestyle forces us to sit for long periods of time. The spine is meant to move to stay healthy, and movement provides the spine with healthy nutrients. We should focus on supporting the natural curve of the lower spine to avoid creating or aggravating painful back conditions. While at work sitting on a chair that supports your lower back is ideal but not always possible. If the chair doesn’t offer enough support, use a lumbar roll or cushion behind your lower back. Consider setting a timer to remind you every hour to stretch and walk around. Your desktop should be slightly above your waist. Sit close to your desk but do not lean over it. Always try to sit with your back straight on a natural position. Shoulders should be back but relaxed. Rest your elbows and arms on your chair not your desk. Your buttocks should touch the back of your chair.Distribute your body weight evenly on both hips. Keep your feet flat on the floor.
5. Practice defensive driving
It is common knowledge that people involved in car accidents tend to hurt their spines due to whiplash. Patients that already have back problems should be extremely careful to avoid getting into car accidents. Brushing up on your defensive driver skills is a really great idea. Having proper sitting posture can help minimize injuries. People currently dealing with back pain may want to tilt the seat a little back and use a lumbar support roll at the curve of their back and not forget to adjust the mirrors for safety. Knees should be at the same level or higher than hips. Move the bottom part of the seat close enough to the steering wheel to have better arm access in case of needing a fast reaction. The seat should be close enough to allow your knees to bend and your feet to reach the pedals. Here at Broward Manual Rehab we can help patients with all of their auto accident needs; from finding a specialized PIP doctor or lawyer and receiving a complete physical therapy sessions to improve their condition.
6. Learn the correct way to move objects
Patients with spine problems should be very careful when lifting or moving objects. Reducing stress on the lumbar spine will prevent back muscle pain and strains. When lifting an object you should stand close to the object with your feet spread apart aligning them with your shoulders, squat by bending your knees and hips but never bending at the waist, lift using your arm and leg muscles and take care not to lift and twist at the same time. If you’re lifting and turning at the same time make sure to turn your whole body by stepping your feet one at a time. Also, make sure that you push objects instead of pulling them. Pulling objects puts a lot of tension on the spine. Pushing allows you to use more arm and leg strength. When you’re pushing, you tend to use more of your stomach muscles than when you’re pulling.