Back injuries aren’t just caused by accidents and falls. In fact, many back problems stem from lifestyle changes and daily habits that impact our muscle and joint health. Discover three daily habits you can implement to improve your spine health.
If pain is holding you back, schedule a NO-COST video chat today with an Airrosti provider to learn what may be causing your pain and how to stop it at the source.
Simple Lifestyle Changes to Prevent Back Pain
Try a New Sleeping Position
If you’re prone to sleeping on your stomach, practice sleeping on your side or back instead. Your spine will get the most support if you sleep on your back. Try placing a pillow beneath your neck for support while adding another one under your knees to keep your hips in a neutral position. When laying on your side, place a pillow between your knees to protect the joints. It can be difficult to change sleeping positions at first, but with enough practice and patience, you’ll be waking up pain free.
Practice Proper Posture
Keep an eye on your posture throughout the day, especially while sitting or lifting heavy objects. Make sure your spine is in a neutral position and your hips are completely aligned. Good posture can not only help you stand up taller, it can also help reduce stress on the spine. If you start slouching, take a break and practice a few stretches to improve your posture.
You can also keep your back in check with this quick posture correction exercise:
***Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling, or reproduction of your symptoms, please contact your doctor.
- Stand with your back against the wall, feet hip-width apart an about a foot away from the wall, knees slightly bent.
- Start by drawing your shoulders back against the wall, opening your back up through the front of the shoulders.
- Roll your pelvis forward or back so that there is a slight arch in the lower back. Control any excessive arch by engaging your lower core.
- To position your head, nod your chin slightly to bring the neck back to neutral, the plane of the face parallel to the wall.
- Hold this position for 5 seconds.
- Relax and complete 2 sets of 5 repetitions.
Strengthen Your Core
Building a strong core requires discipline and practice, but over time you’ll notice the difference. Incorporate a few core-strengthening exercises to your daily routine to give your body more support when sitting or standing upright and take pressure off those overused back muscles. The Dead Bug exercise, demonstrated below, is a great core strengthening exercise because it utilizes the lower abdominal and back muscles that support your trunk.
- Lie down on your back with your head towards the wall.
- Raise your legs one at a time so you have a 90-degree angle at your hips and knees.
- When both legs are in position, push with your hands on the wall.
- While keeping your core activated, keep your back in contact with the floor.
- Begin to slowly lower one leg down, keeping the knee bent at 90 degrees.
- Lightly tap the floor with your heel in a slow and controlled movement, then return to neutral.
- Repeat with the opposite leg.
- Complete 2 sets of 10 repetitions, twice a day.
We’ve Got Your Back!
While these common lifestyle changes may help prevent an injury, professional help is often needed to target and resolve your back injury at the source.
