The fact that your lower back is one of your strongest and most flexible body parts also means that it’s often more susceptible to developing a number of problems. In addition, due to the many nerves that run through your spine and into the rest of your body, issues with your lower back can also spread to your legs, hips and more. Your lower back is more prone to injury when lifting a heavy object, twisting, or making sudden movements which can cause the muscles to stretch without being properly prepared, or develop microscopic but painful tears. Over time, poor posture can also lead to muscle stiffness, strain and other soft tissue problems. So, what can you do to protect your lower
back and keep it pain-free?
1. Strengthen Your Core
When it comes to providing the right support for your lower back and preventing injury, strong core muscles are essential. The good news is that this doesn’t mean a strenuous session in the gym every other day; even if you can only get out for a short walk, low-impact cardiovascular exercises increase the blood flow to the spine, which in turn supplies the nutrients and hydration that your lower back muscles need to function properly and without damage. Other good exercises include swimming, cycling, and strength training. If you prefer to exercise at home, yoga or an exercise ball can be very useful.
2. Take Care When Lifting
Lifting heavy objects incorrectly is one of the leading causes of damage to the lower back. Whether you are shifting furniture in your home or picking up your little one, ensuring to do it correctly will help you avoid any painful injuries. Even if you’re normally strong, you can still do a lot of damage to your lower back by lifting a heavy object incorrectly. To pick something up off the floor, first squat down to grasp it and then come back up again keeping your back straight, rather than bending over and putting unnecessary pressure on your spine.
3. Correct Your Posture
Even if you’re exercising daily and never use bad techniques for lifting heavy objects, your day-to-day posture could be putting more strain on your lower back than you realize. Poor posture places extra pressure on your back, and can quickly cause aches and pains. Using an ergonomic chair or even a standing desk whilst working is a good way to avoid bad posture and prevent damage to your back. For more information on posture and ergonomic furniture, visit Echiro Practor.
4. Improve Your Overall Health
Lastly, taking steps to improve your overall physical health will have a positive impact on your lower back. For example, eating healthier foods, drinking more water each day and keeping your alcohol intake to a minimum will all serve to help you avoid inflammation and other problems that can lead to lower back pain, along with improving blood flow to your lower back.
Would you like to add any of your own tips for lower back care? We’d love to hear from you in the comments.