Follow these simple tips to keep your back healthy and strong!
Keep Your Weight In Check
Keeping weight in check is great for your health in many ways. In terms of keeping your back healthy, maintaining a healthy body weight places less stress on your spine.
Sitting puts more stress on your lower spine than standing. When sitting for long periods of time, make sure to get up every 20-30 minutes and stretch to decrease the load on the lower back.
When sitting, stay conscious over your posture – head over shoulders, shoulders over hips. Also, sit on the edge of your seat instead of all the way back – this will help keep you focused on proper posture.
Adopting a proper stretch routine will help you deal with tightness and give relief to problem areas and muscle groups.
If you have any questions, or want a consultation with a professional, feel free to call, or schedule an appointment online at any of our Bergen County or Passaic County offices in New Jersey. Choose from Glen Rock, Franklin Lakes, Fair Lawn, Ridgewood/Ho-Ho-Kus, and/or Clifton – we make it possible for you to visit any of our offices at your convenience.
Exercise To Keep Your Back Healthy
Strength training can help build muscle and preserve spinal integrity, hire a professional trainer to help you develop a workout plan.
Be Cautious When Moving Heavy Objects
Keep in mind that pushing will be easier on the back than pulling (furniture sliders are amazing and can be used for almost anything).
Learn to Lift Properly
Learning to lift objects from the ground is an important skill and one that will help keep you away from injury.
Here are a few guidelines:
- Get help with awkward or heavy objects
- Clear the working area ahead of time
- Avoid twisting or bending
- Hold objects as close to your body as possible
- Wear a back support/brace
- Keep feet wide when lifting – if they are too close together you will have a weak base of support
- Bend at the knees and push hips back – this will place more tension in the hip than your spine
- Keep your back straight
- Lift with your legs