Put Your Back Into It – 5 Tips For A Healthy Spine
We often neglect the importance good posture plays in the overall health of our daily lives and only focus on it when experiencing pain or discomfort that negligence brings.

Prevention of back pain is undoubtedly better than having to take measures to correct avoidable conditions, one can maintain a healthy back even during a pandemic.

Here are five tips to follow to help you maintain a healthy back:

  1. Sedentary Behaviours – Experts estimate that the average office worker sits for approximately 10 hours a day, not including time spent traveling, eating or watching television. People that work from home are not exempted from this example. Long periods of sitting can be dangerous and have been associated with increased risk of muscle and joint conditions, heart disease, diabetes, obesity, cancer, and depression. Stand up and stretch for a few minutes every hour to avoid back strain.
  2. Ergonomics – It is recommended that when you do sit; correct your posture to alleviate any over-exaggerated stress on your spine. Sit with your legs firmly touching the floor or alternatively be supported by a step underneath your desk. Maintain a level position with your knees and hips. Always customise your workstation to fit your body and daily working tasks. Effective ergonomics of your chair and desk will allow you to move efficiently without causing unnecessary harm.
  3. Get Active – The World Health Organization estimates that globally, 23% of adults and 81% of school-going adolescents are not active enough. 30 minutes of moderate to intense physical activity five times a week can increase health, circulation, muscle tone and strength. Core strengthening exercises such as Pilates help to decrease back pain, fortify core support for the spine and alignment. You can exercise inside your house during quarantine and enroll to a remote  workout with a professional trainer.
  4. Sleep Easy – The human spine has naturally occurring curves that require appropriate support in order to avoid strain on the muscles and damage to the spinal nerves. Often, firm mattresses have the tendency to cause pain on pressure point areas such as the hips and shoulders and can exacerbate any pre-existing conditions. Ensure that your mattress provides support to the spine while achieving the same position as a good standing posture. When sleeping on your side, it is advisable to place a cushion in between your knees to reduce stress on the spine and lower back.
  5. Shoe Support – The entire body is affected by the feet’s movement when walking and back pain is often attributed to bad footwear choices. Prolonged periods of “bad walking” can contribute to conditions like Sciatica, bulging discs, disc pain, and other degenerative spine disorders. Ensure you wear supportive shoes that allow the foot to meet the ground heel first, rolls the arch inwards and brings the ball of the foot down followed by the toes.


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