From dull aches to debilitating pain, it seems we all experience back strain in one way or another. Sitting too much, having poor posture, sleeping badly, or even just being stressed can result in a sore back. Thankfully, some small changes to your daily routine can have a big impact on your back health. Here are four easy habits to start today.
- Sit Less and Stand More
Sitting puts extra pressure on the spine which can lead to muscle tightness and pain. For those of us working desk jobs and leading sedentary lifestyles: is it any surprise we suffer from back issues? According to research, being seated for anything more than four hours per day increases health risk.
As scary as that may sound, especially if you’re reading this from your office chair, the fix is just as simple: stand up. Just getting up every 30 minutes will do you some good. Try some stretches for lower back tension relief and improve your circulation with a quick, 30-second walk. This small but regular movement will help counteract the effects of prolonged sitting.
- Watch Your Posture
Slouching on the couch might feel great temporarily, but your spine is definitely paying the price long-term. Poor posture weakens your back muscles which makes pain more likely in the future. Follow these tips:
- Keep your feet flat on the floor when sitting
- Relax your shoulders and avoid hunching
- Place a small cushion behind your lower back for support
Good posture translates to walking and standing, too, so keep your shoulders back, engage your core, and avoid leaning for long periods.
- Hydrate
A game-changing tip is one of the simplest ones out there: drink more water. Water is good for your skin, reduces hunger, aids weight loss, but it’s also vital for spine health. The disks between your vertebrae are made up of around 80% water, so to fulfil their proper shock-absorbing effect you need to drink at least eight glasses per day. Any less and you may feel stiffness or discomfort. The amount of fluids you need might actually be more than you think: according to the U.S. National Academies of Sciences, Engineering, and Medicine, women need 2.7 liters, and men 3.7 liters. If you’re exercising, that amount increases even further.
- Strengthen Your Core
A solid core is the foundation of good overall strength, body balance, and back health. While exercises link crunches or the dreaded plank may spring to mind, there are actually plenty of low-resistance ways to engage your core throughout a normal day:
- When you remember, gently pull your belly button toward your spine.
- Maintain slight core tension when sitting.
- Balance on one leg for 30 seconds to activate core muscles.
These actions may seem small, but practice them regularly and over time you should feel a difference in your lower back.
Endnote
Keeping your back in good working condition requires little more than some mindful everyday adjustments. Stand up as often as you can, pay attention to your posture, drink plenty of water, and engage your core throughout the day.
