Your back houses the spinal column which is composed of many bones and numerous joints; muscles and ligaments surround, support and protect the spine. All these structures are rich in nerve supply sending and receiving information regarding their state.
You back needs as much attention and care as your teeth, eyes, or any other part of your body, so, keeping a healthy back is a very simple and important goal to reach to achieve overall wellness.
The most important factor to consider to have a healthy back is posture.
- Sitting Posture
- Try to keep your knees slightly higher than your hips, with your head up and back straight,
- Avoid crossing your legs/ankles,
- Avoid rolling your shoulders forward (slouching).
- Try to maintain the natural curve in your low back by arching it forward.
- Standing / Walking Posture
- keep your shoulder rolled backward by gently pushing your chest out,
- keep your chin parallel to the floor/ground so your neck stay straight and not bending forward,
- if you stand, periodically alternate moving one foot slightly in front of the other to reduce the pressure on your lower back.
- Sleeping Posture
- use a pillow under your knees (if you lie on your back) or in between your legs (if you lie on your side); this will relieve pressure on your lower back,
Other factors include:
- using good shoes,
- practice regular exercise to keep you spinal joints strong and flexible,
- paying exceptional atention when lifting, i.e. squat instead of bending down with straight legs,
- eating the right food