The health of the spine directly affects overall well-being and physical condition. It is the main support of the body, so it is important to take care of it daily. Here are five habits that will help keep your back in order.
Rest from Heels
To maintain proper spinal alignment, try to avoid wearing high heels for extended periods. They create additional strain on the lower back, cause muscle imbalance, and can trigger lower back pain.
Proper Lifting Techniques
When lifting objects, bend your knees and use your legs instead of your back. After picking up the weight, stand up and straighten your spine. For large and heavy items, it’s better to use both hands to evenly distribute the load.
Back Relaxation
A massage ball or stretching on a pull-up bar can help relieve tension and improve flexibility. Hang on the bar for 1–2 minutes. Yoga or Pilates classes are also beneficial as they strengthen back muscles and promote good posture.
Regular Exercise
For people with sedentary jobs, it is especially important to do exercises that include back workouts. Even a short warm-up after every hour of work—10–15 squats and 5–7 jumps in place—helps strengthen muscles and keep the spine in the correct position.
Sit Down Gently
Sit down smoothly, avoiding "plopping" onto the chair to prevent damage to the intervertebral discs. Avoid overly soft or sagging chairs that disrupt posture. Good back support helps reduce the risk of pain and maintain proper spinal alignment.
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