Did you know that back pain was the major cause of disability on a global level? Over 50% of all working Americans face symptoms of back pain each year. This is the most common reason why they have to miss working days.
While you're still young and vibrant, you don't see this as a serious health issue. You lifted heavy at the gym and spent entire days in front of the computer. You expect some lower back pain after that. It should be normal and it will go away after some rest, right?
Well, things are not that simple.
If you don't engage in healthy habits that would strengthen your back, the pain will only build up.
It's all about prevention, so let's talk about the habits you can start developing today.
10 Habits that Prevent and Relief Back Pain
1. Maintain Proper Sitting Posture
When sitting, you should have your feet flat on the floor, with your knees at the same height or slightly lower than the hips. The desk should be positioned in such a way that you'll look at the computer without straining the neck. Your back should be straight and the shoulders relaxed.
2. Controlled Sitting Time
Too many hours in front of the computer strain your spinal disks. Your back becomes stiff and you start experiencing pain in the lower section, as well as in the shoulders and neck. Proper posture can prevent pain to some extent. But even if you sit properly, your back will hurt if you do it for many hours per day.
Is there any way to lower your screen time? If you're a student who's been working on a research proposal for too long, you can consider hiring an research proposal writing service with Ph.D writers for help. The same tip is effective for bloggers, writers, and business owners who engage in content writing. Whenever you can delegate part of the computer work, do it so you can spend some time in exercise.
3. Sharpen the Saw
This is one of the 7 habits of highly effective people elaborated by Stephen Covey. It means that you should maintain a sustainable lifestyle, with good balance between work and pleasure.
To be effective on the long term, you should avoid the burnout. If you feel like you're working or studying too much, you need to do something about it.
4. Sleep on Your Side
Sleeping on your back will only make things worse. Try sleeping on the side, with your body straight. When we're in pain, we have an urge to curl up into a comforting ball. Resist that instinct and keep the spine as straight as possible. You can put a pillow between the knees to make the position more comfortable.
5. Learn How to Sit When Driving
Are you one of those drivers who have their seat way back? Do you lean your back so you can feel comfortable, fluidly falling into the seat? That's a problem. Your back should be straight upright when driving. You'll achieve that position if you sit directly on your sitting bones and stop curving the back.
6. Get Good Walking Shoes
It's important to get shoes that provide good arch support. After walking long distances in bad shoes, you'll definitely experience back pain.
7. Exercise!
These are some of the most effective exercises for lower back pain:
● Knee-to-chest stretches
● Seated lower back rotations
● Cat stretches
The point of these movements is to strengthen your back, so it will endure the body's weight without suffering from pain.
8. Stay Fit
As you put on more weight, it's difficult for the back to support it. Do your best to eat healthy and exercise, so you can shed those extra pounds away.
9. Stretch!
Stretching relaxes your back muscles after exercise or prolonged seating. A simple diagonal stretch is enough to release mild tension in your back. After that, you can bend back and forward, and do a few lower back rotations. You don't have to go for a full-on yoga session if you don't have the time for it. But you can find the time for a few brief stretches.
10. Calm Down
When you're already in acute pain, your body signals you to relax. If you keep going, the pain will become worse by the minute. Cancel the responsibilities for the day. This is a good service to pay for your essay, business plan, or any other kind of content when you can't complete it. Take the day off work or classes, and stay calm. You can call your doctor to see if they can prescribe anything to help you ease the pain.
Develop a Routine!
When you're in acute pain, you promise to yourself that you'll exercise on a daily basis, reduce sitting time, and improve your posture. But as you heal, you tend to go back to your normal life. You need to change that! Develop and maintain a routine focused on prevention. When you become stronger, more flexible and relaxed, your back will return the favor.
BIO: Elizabeth Skinner is a freelance writer, who spends a lot of time in front of the computer. Since she found a balance between work and life, her body changed. It became stronger and less prone to pain. In her blog posts, Elizabeth shares tips from personal experience.
