Back Pain, Spine Health, And Posture
Our spine does so much for us. It is the focal point of all of the movements we make. When we walk, when we sit, when we lift objects or do anything else, our spines support out movements. As such, keeping your spine in good shape is vital to maintaining good health. There are millions of people who suffer from back pain and as one of those people, I've come across some things that can control that pain and often prevent it from occurring at all.
Living with back pain can be a miserable experience. You cannot do the things you normally would and simple things like tying your shoes or holding your baby are cumbersome. You do not need to live that way. The first step is to understand a little about the back so you can avoid the things that will cause pain.
Your back is designed to act with gravity. The vertebra (bones) are stacked one on top of the other and are arranged with three distinct curves or arches: 1) the neck (cervical) curve, 2) the middle back (thoracic) curve and 3) the lower back (lumbar) curve.
Between each vertebra are fluid filled discs to cushion the vertebra so they don’t rub together; very painful! Attached to the vertebra are a myriad of muscles.
The spine and muscles work together as a unit to provide movement. To keep your back pain-free and in good health, it's important to sit and stand using proper posture. This keeps your spine in its natural position ' your shoulders should be aligned with your hips. When you sit, keep your feet flat on the floor and your knees at a ninety degree angle. When standing or walking, keep your feet no wider apart than your shoulders.
It is important to have all three natural curves in the back at all times. The posture tips above will help with that. But what if you already have a problem? How can you relieve that pain? If you have bad back pain, spine strength has already been compromised. What can you do?
Simple exercises are the ticket. These can help relieve pain that is already present as well as help avoid it altogether. Before any activity is undertaken, do some stretching and bending. This helps loosen the muscles and gets them ready for the coming activity. A basic warm up, like an athlete before an event.
Some of the best exercises for relieving back pain are leg lifts, side bends and back and forward bends. Make sure to keep your exercise moderate; you definitely don't want to overdo it and make your back pain worse than it already is! If you feel any pain while you perform these exercises, stop immediately.
With good posture and making a habit of warming up before physical activity, you'll be able to prevent back pain in most cases. Many of those who suffer from back pain find that good posture is able to alleviate their back pain and allow them to resume their normal activities in short order.
If you're good to your spine, then it will do the same for you, providing you with a lifetime of pain free, flexible mobility. Work to improve posture and your back will reward you.
Finally, whenever you're lifting, make sure to do so with your legs instead of your back. Many serious back injuries are caused by improper lifting techniques. When you're lifting, bend at the knee, grasp the object you want to lift and stand - this lets your legs do the lifting and protects your spine.
