Back pain strikes everyone at some point in their life and it’s most common at an old age. Stress, a sedentary lifestyle, weight gain, and injuries can all lead to back stress or worsen it. Â However, if you follow the steps outlined below, you will find that you can help reduce how much back pain you feel throughout your life.
Exercise your back
Your back is more likely to get hurt if it is weak. You can avoid back pain by exercising your back regularly. Part of the muscles that make up your back also make up your inner ab muscles. These muscles wrap around your stomach to the back. Over time, these muscles can get stretched out, causing lower back pain. For elderly people the best way to strengthen these muscles is to practice yoga or tai-chi. This way you can avoid the risk of injuries but efficiently develop muscle strength in the otherwise easily neglected body area.
Walking, swimming and any kind of stretching exercises are also beneficial for managing back pain. Talk with your doctor about what exercises are right for you.
Have good posture
If you constantly sit with an arched back, or stand with your stomach pushed out, this causes your back to weaken and become sore faster. Standing and sitting with good posture will help you avoid back pain it is never late to start it to improve your posture and your spine’s condition. Simply sit up straight with your shoulders pulled back from your chest. Not only will this help reduce back pain, but it will also prevent the stooped look that many elderly people have as they age. When standing, tuck the stomach in and stand with a straight spine.
Keep your weight in check
If you are overweight, it is likely you will have additional back problems. The human body is not meant to carry heavy weight on the frame and it can cause more serious problems for the elderly. The heavier you are, the more stress you place on your back, especially if you carry your weight in your stomach. Losing weight and maintaining a healthy size is one of the best ways to reduce back pain and injuries.
When you pick things up, use your legs and not your back. Make sure you can easily lift whatever you are trying to pick up. Most people should not try to lift something over 50 pounds without help, even if they are young and fit. If you cannot lift something safely on your own, enlist the help of other people or lifting objects, such as a dolly.
If you spend a lot of time home sitting, make sure to take frequent breaks to walk around and stretch out your back. Sitting for long periods places strain on the back that is uncomfortable and can lead to injuries. A footrest can help give your spine a break.
Sleep in the optimal position
Your sleep position and conditions can influence how much back pain you face. Your mattress should be supportive, yet comfortable you can find special mattresses in webshops like the Healthy Back Online Store that have memory foam and other advanced technologies to support your back and spine better. These are not cheap but very beneficial products in the long run. Sleeping on your side or your back is best for the health of your spine and will minimize back pain. Don’t immediately jump out of bed in the morning. Take a few minutes to stretch before you get out of bed to help loosen the joints.
When you employ these tips, you can go a long way towards improving the health of your back and preventing future injuries. Your back is one of the most important parts of your body, and it is important to care for it properly. This way you can avoid many inconveniences in the future and improve your general condition and well-being.