Besides carrying the majority of your body weight and helping you stand tall, your back powers your every move and houses the headquarters for your central nervous system.
Despite its crucial role in overall health and functioning, so many people neglect their backs and even abuse them a bit. Ignoring your back puts you at risk for not only significant pain but other health complications as well.
Sadly, about 80% of Americans suffer from an aching back at some point in their lives.
Our team of chiropractic experts at Accelerated Medical knows how important your back is and wants to help you live life with all the support you need. That’s why we’re sharing our best back-strengthening tips.
Learn proper lifting technique
Lifting heavy objects is one of the most common causes of back strain and injury. To avoid hurting your back, lift with your legs, keeping your back straight without twisting as you lift.
Twisting or reaching as you lift a heavy object can trigger a muscle strain or other injury along your spine. If you need to lift or move something heavy, enlist some help. Lifting with a partner distributes the object’s weight more evenly and may take the strain off your back.
Improve your posture
Staying active is good for your back, but you may have an office job that requires sitting at a desk for most of the day. If so, you should practice proper posture, and we mean practice. It takes a while to get used to good posture, especially if you’re used to slouching.
Help yourself sit up straight by envisioning a string connecting the top of your head to your belly button. Make sure your desk chair has adequate low-back support, and strive to keep your knees level with your hips.
Desk jobs can wreak havoc on your back, but even jobs that keep you on your feet can cause back pain. It’s important to maintain proper posture when you’re standing. Stand up straight, with your shoulders back. Keep your weight on the balls of your feet and stand with your knees slightly bent.
Manage your weight
Being overweight or obese puts extra strain on your body, including your back. Extra weight contributes to increased back pain and can significantly increase your risk of suffering from injuries like herniated discs and compressed nerves.
Living a healthy lifestyle, eating a balanced diet, and getting regular exercise are the best ways to manage your weight and relieve the stress on your back. Not only does a healthy weight help improve back health, but it may also reduce symptoms of other conditions like arthritis or knee pain.
Stretch and exercise often
The worst thing you can do for your back is to live a sedentary lifestyle, so getting enough exercise and stretching often is crucial to building a better back.
Gentle stretching, strength training, and aerobic exercises can increase your mobility and help you stave off back pain. We can guide you toward the right stretches and exercise programs to fit your interests and needs.
Get the help of a professional
If you’re worried about your back, there’s no substitute for our experts’ care. We offer comprehensive rehabilitation programs that help you strengthen your back, relieve pain, and avoid future back problems.
When you’re ready to get whole-body health, we’ve got your back. Contact our Elko, Nevada, office, or request an appointment online to get started today.