Sitting down for long periods has become the norm for many office workers. So many of us suffer from back pain due to long hours of inactivity. To relieve your back pain, here are some fitness and rehabilitation products as well as tips you can try.
Do Daily Exercises that Target Your Core Muscles
Your body’s trunk supports your spine, which, in turn, supports your whole body. This is why the trunk is the core of your body. To strengthen it, do exercises that target your trunk’s muscles.
Try these activities:
- cardiovascular exercises like brisk walking
- low-impact aerobic exercises like stretches using fitness balls
- water exercises like swimming (the water’s buoyancy provides resistance and support at the same time)
Sports experts suggest that if exercise is too much for your chronic back pain, try taking small steps. Instead of taking the elevator, take the stairs if you’re going up two or three floors. Take as many opportunities to walk or move.
Invest in Ergonomic Products
As stated above, we spend so much time slouched in front of our computers. Moving is your first solution. Your next is to get an ergonomic chair that will align and support your back correctly.
Also, standup desks are now becoming more popular. These desks allow you to stand up for at least half of your shift. You can use your phone as a timer to remind you to stand up, stretch, and shift to a different working position.
Always Use the Correct Posture
Correct posture is important even for common activities like lifting. Incorrect posture can cause lower back problems.
Here’s a tip: when you lift something, bend your knees and not your lower back. Keep the item you’re lifting close to your chest. Use your legs to propel you back up. If you need to shift your position, use your feet to pivot. Don’t twist your back or you might get injured.
If you can’t maintain the correct posture, there are products like Posture Aid/Clavicle Brace that you can buy. You can wear it beneath your clothes. You can do your normal activities while slowly correcting your posture.
Rest Your Back Before Doing Energetic Exertions
When you slouch or bend for a long period, your spine’s joints become stiff. Don’t put unnecessary stress on it by doing strenuous activity afterward. You might injure yourself otherwise.
Let your spine go back to normal by standing upright for a few minutes. This will let your spine rest and go back to its proper shape.
Stay Fit and Healthy
When you are fit and healthy, then your lower back will benefit from it. Fitness experts from sharing these tips to achieve this goal:
- keep hydrated by drinking a lot of water
- avoid alcohol and smoking
- get enough sleep
- follow a diet that reduces inflammation (lots of fruits, vegetables, whole grains, beans, nuts, fatty fish, herbs, and spices)
- de-stress for better mental health
Invest in the fitness and rehabilitation products listed here. Integrate the tips into your everyday life. And your lower back pain will be a thing of the past.