Reduce Pain and Strengthen Your Lower Back With These Easy Tips
Do you suffer from lower back pain? While lower back ailments can feel like the worst kind of torture, you can actually experience lasting relief and perhaps healing by making some easy changes to your routines.
Try these easy strategies to reduce your lower back pain:
1.Correct your sitting posture. If you spend endless hours in front of the computer at work or home, it’s very likely that your posture is contributing to your back pain.
After some time sitting at a computer, it’s instinctual to start slouching, craning the neck, or contorting the body in some other way.
·Ensure the back of your chair is upright and your bottom is pushed towards the very back of the chair.
·Pay attention to your body so the minute it starts to slouch, you can return to an upright position.
·Ensure the computer screen is at eye level so you’re not forced to tilt your head forward, thereby putting strain on the neck and subsequently the lower back.
·It also helps to get up every so often and move around to get your blood circulating and relieve the stiffness that can come from sitting too long.
2.Wear comfortable shoes. Whether you’re a lover of high heels or flats, there are good choices and not-so-good choices, as your shoes affect your back. You owe it to your lower back – and your entire body for that matter – to shop for shoes that offer complete support.
·When shopping for heels, go with a “reasonable” heel height.
Excessively high shoes put excessive stress on the arch of the foot, which can easily affect the lower back.
·When looking for flats, remember that the sole should have enough cushioning to prevent your back from the shock that comes when the feet are in too close contact with hard ground surfaces.
3.Always stretch after a workout. Stretching after a workout – especially a rigorous one – can loosen the muscles and help realign the back so it is less prone to damage.
4.Support your back in bed. If you’re in bed for eight hours each night, that’s 1/3 of your life spent in bed. Your sleeping posture is probably one of the main reasons you’re experiencing nagging lower back issues. See how your sleeping position can affect your back and use these tips for positive results:
·If you sleep on your back, put pillows under your knees to support the back and prevent it from becoming strained during long hours of sleep.
·If you sleep on your side, place pillows between your knees to keep your spine in a neutral position, which is important for preserving the health of your back.
·Sleeping on your stomach causes the neck and head to twist unnecessarily, which can put undue stress on your back, so it’s wise to avoid this sleeping position as much as possible.
Let these tips reduce your pain.
Making the changes necessary to support your back will enable you to finally achieve the lower back health you’ve been missing out on.
You’ll love the way you feel!
Check this video for easy exercises for your back:
How You Can Slip Exercise into Your Everyday Routines
Many people say that they simply don’t have the time to exercise. While this may be perfectly true in a fast paced world, there are certain things you can do to incorporate exercise into your daily life without allotting much time for it.
When it comes to exercise, it all starts with a good attitude and a little bit of action each day. It’s a common misconception to believe that you need to engage in strict dieting or lengthy and vigorous exercise routines in order to stay in shape. It simply isn’t true!
Try some of these tips in order to slip exercise into your daily routine:
Take the Stairs. No matter where you are, there are many times when you can opt to take the stairs instead of an elevator. Whether you’re attending an important business meeting, or just going to the mall, take the stairs.
Go for a Walk. Walking is a great way to get extra exercise and most of the time it doesn’t feel like exercise at all. If you were planning to meet with a friend, ask them if they’d like to go for a walk while you talk. Alternatively, you can go for walk when you just need to sort some of your thoughts. Besides, getting some extra blood to the brain will actually help you think clearer.
Play with Your Children. If you have children, it’s likely that you have at least a part of your day dedicated to their care. Decide that you’re going to engage in active games like outdoor sports. You can even do this with pets too. It’ll be a fun and relaxing source of exercise!
Jog in Place. Jogging in place might seem like a boring activity, but when you combine it with something else that you’re doing, it can be quite invigorating. There are bound to be short bursts of time that you can use to relieve tension and get the blood pumping.
Ride Your Bike. If you’re traveling a short distance, it’s a good idea to take your bike, instead of the car or bus. While it may add some time to your overall travel time, it’s a great way to stay in shape if you can spare a few extra minutes.
Active Dates. Whether you’d like to schedule a date with a partner, friend, or family member, you can definitely choose an activity with exercise. Instead of going to a movie, go dancing. You could even try something like rock climbing or attending the batting cages. Get creative and have a blast!
Lift Weights. You can multitask while lifting weights as well. Lift while you’re brainstorming, watching TV, or talking on the phone. You may also want to keep the weights at your desk as a reminder to use them.
Park Far Away. You don’t need the stress of fighting for the closest parking spot. Instead, travel a little further and walk! There’s little stress involved with this decision and it’ll probably save you some time, too.
Try Outdoor Chores. If you don’t already participate in outdoor chores, you could be helping your house and yourself by engaging in them. You might even be saving your family some money if you’ve previously hired the neighbor’s kids. Mow your lawn, do some weeding, or take up gardening – it’s a simple way to stay fit!
Keep Moving
It doesn’t take long to realize that, with the proper attitude, you can still remain active while you’re busy with other things. Sometimes you may end up taking a little extra time to do routine tasks, but your body will thank you for it.
Just take these simple, small actions each day and you’ll soon reap the rewards!
