6 Ways to Keep Your Lower Back Healthy
The following article is a guest post from Marshall Evans. Learn more about him at Aestheticguys.com.
As you already know, your lower back is one of the most vulnerable parts of your body. And, if you’re still young, I’m pretty sure you don’t think this is a big deal.
However, the likelihood of a lower back injury increases as you age. Trust me, once you have even a small problem with your lower back, you’ll notice it constantly while you perform daily activities, and this will be not only be uncomfortable, but painful. That’s why today I’ll show you some exercises to keep your lower back as healthy as possible so you can live a better life.
Why Lower Back Pain is Very Common
In general, thanks to the wide-ranging application of computers, there are more and more sedentary jobs. This is the main cause of lower back pain. Scientifically, the average adult spends about almost half a day sitting in one place. This is very bad for our health and especially, the spine.
A sedentary lifestyle can weaken the supporting muscles in your core as well as your lower back. Furthermore, sitting for long periods of time negatively affects about 80% of the population all over the world. That mean 8 out of 10 people are suffering from back pain because of extended sitting.
What Should We Do About It?
Let’s face it, you can’t quit your job. Therefore, I can’t tell you to do that. The only thing you can do is keep your spine as healthy as possible. And here are some of the best ways to do that:
1. Exercise Your Core
It is very important for people of all ages to exercise as this will help us improve our general health, including heart, joints, and muscles. However, even though a lot of people exercise often, they don’t really care about the core. In fact, this area is what directly affects the spine, especially the lumbar spine.
Therefore, you need to focus more on your core which means that you should train your abs and back muscles. Don’t worry because there are so many different ways to do that. You can do weight lifting, bodyweight training, yoga and so on, it’s up to your preference, age, and current health conditions.
2. Consider Your Sitting Posture
Keep in mind that your spine has natural curves and if your sitting posture doesn’t support those curves, you will probably damage your spine. As mentioned above, most of our jobs involve a lot of sitting, thus, you need to make sure that your office desk and chair are ergonomically aligned with your neck and spine. Also, it’s necessary for you to stretch and walk around every one hour, this is a beneficial way to relax and stay active during working hours.
3. Maintain a Healthy Weight
Exercising is important but eating healthy is even more important as this helps you maintain a healthy weight or even lose weight if you’re overweight or obese. Remember that being obese or overweight can have a bad impact on your back. Excess weight, particularly if you have belly fat, can definitely put extra stress on your tendons, ligaments, and in your lower back.
Therefore, stop indulging yourself so much and instead, limit the amount of junk food or processed foods you consume. Just choose your food wisely and try to limit your diet mostly to foods such as fruits, vegetables, grains, healthy fats, and lean meats.
4. Reevaluate Your Bed
It is also essential to consider your mattress when it comes to spine health. Overall, when you’re lying down, all the structures in the area need to relax and be rejuvenated after a long day of working hard. Hence, in making the most of your bedtime, you’d better choose a mattress and pillows which allow your spine to rest in a comfortable and supported way.
Basically, it comes down to your personal preference or your preferred sleep positions. However, you also need to consider your specific neck or back problem. Just make sure your bedding can promote proper alignment of your body.
5. Take Care of Your Shoes
Whether you are walking to work or doing cardio, your shoes play a very important role in supporting the spine. Good shoes will give you a supportive base which helps your body and spine remain in alignment.
No matter what shoes you wear, just make sure the base that fits the back of your heels is snug and not too tight. This is because a good fit in the heel can help prevent over supination as well as pronation or too much rolling of your foot to the inside or outside.
6. Enjoy a Massage
As you already know, massage provides not only general stress relief but also a lot of therapeutic benefits. A good massage can help increase your endorphins, which are a natural painkiller in your bloodstream. This will partially allow you to cut back on pain medications which are not always good for your body. Additionally, massage can encourage increase blood flow, bringing healing nutrients to the painful area and therefore, speeding your healing process.
About the Author – Marshall Evans
I’m Marshall Evans and I’m a founder of AestheticGuys.com. I love fitness so I spent years searching for training and nutrition tips to get in shape. I really want to share my experiences and all my tips with anyone who cares about health and fitness, that’s why I started AestheticGuys.com in 2017. Through the blog, I will have a chance to write about everything I want to share with you guys to make you love fitness more and help you get an aesthetic body.