Back pain is any pain or discomfort that occurs between the neck and pelvis. It is a problem that occurs very frequently. There may be occasional or chronic back pains, that last longer than three months. If back pain is a major problem in your life, you will want to find ways to alleviate the symptoms.
It’s important to exercise regularly, especially all kinds of sports that train major muscle groups, like swimming or cycling. They help you maintain posture, in addition to joint health and muscle function. Last but not least, it helps prevent obesity and a sedentary life. Yoga and Pilates are very beneficial for muscle health.
Wear comfortable footwear
Wear comfortable shoes, especially when you know you will be spending much time standing. Avoid wearing high heels – they change the center of gravity of the body and its structural alignment, causing back pain. If you can, try to sit on a rubber mat, it has the ability to prevent muscle fatigue.
Keep your spine aligned
Always be careful to position your body when lifting heavy objects or talking on the phone. The most common injuries are lower back injuries when you turn your thorax to the side or lift heavy objects. These injuries mostly occur because of abnormal movement. It’s also important to ensure that you don’t sleep on a too firm or too soft mattress. You should look for a mattress that is somewhere in between. The most reliable mattresses are the ones made from latex and memory foam because they offer the right back support. Mattresses can be quite expensive, so they are expected to be durable. The most reliable mattresses come with extensive warranties, so if you plan on changing your mattresses, make sure that your new one will be covered for many years of use.
Improving your posture at work
By maintaining your body in one position, the muscles start to get tired, and you will adopt lazy postures that put pressure on the neck and back, causing back pain. Change your position frequently and do short breaks for 2 minutes every half hour. During this time you can stretch, stand up or walk to train your muscles. To clear tension in the back consider trying to do some chest rotations: Stand straight, and turn your torso to one side and let your head follow the movement. Breathe deeply during the movement and repeat on the other side. Repeat 10-15 times, each time taking a deep breath.
Proper posture at the desk
Use an adjustable chair to provide comfort and help maintain your posture for longer periods of time. It is important that your wrists are kept constantly on the desk and the elbow to rest on the handles of the seat. The trunk and thighs angle should be 90 degrees. To do this, you will need an adjustable seat. Try to keep your feet on the floor all the time.
Bottom line, you need to take better care of your back and this involves daily exercising, wearing comfy shoes, and sleeping on a high-quality mattress that will promote a better sleeping posture. Reading the signature sleep memory foam review will convince you of the importance of buying a high-quality mattress that will alleviate your back pain.