5 tips for a healthy back

5 tips for a healthy back

Health & Lifestyle

Lokesh Kumar

Lokesh Kumar

335 week ago — 4 min read

Lower back pain is one of the most commonly seen problems among the working age group, which is now slowly creeping it’s way to young children too. We all get it sometimes. Most commonly it is a mechanical type of ache, followed by ache due to various disc problems. Treatment options and modalities have improved over the years in treating such problems. But there are things you can do to prevent it from happening too often or from becoming too serious.


Here are 5 important ways to prevent lower back pain.


Tip 1:  Get up and get moving

The most important thing you can do to keep your spine healthy, and the rest of your body, is to exercise. The best way to start is to think of an activity that you enjoy, and maintain it. Your goal should be to exercise at least 30 minutes each day (or on most days of the week at least three times a week)


Whatever activity you choose, make sure it gets you breathing a little harder than usual and makes you sweat it out too. This is good for your circulation. Some examples are:

  • walking
  • jogging
  • biking
  • swimming
  • gardening can be considered exercise too, if done vigorously

Also include some strength training to keep muscles healthy and strong. Be cautious though, to always do a warm up regime before plunging into any kind of vigorous exercise.


Tip 2: See your doctor regularly

Regular checkups with your doctor are really important, no matter what your age. Make a plan to see your physician at least once a year to make sure all your systems are working smoothly.

If you are experiencing lower back pain, and can't seem to find any relief, it's definitely time to see your doctor. Today there are many treatment options available so you don't have to live with back pain.


Tip 3:  Rest easy and properly

Sleep is an essential nutrient for our bodies, and where we sleep can make all the difference. If you are having trouble sleeping or find that you wake in the morning more tired than when you went to bed, you may need to take a good look at where and how you sleep.

A good mattress allows you to maintain the same natural spinal alignment that you have when standing. When your body is allowed to rest in its natural position, muscles are relaxed and sleep is more refreshing.


Tip 4:  Lose weight (If needed) 

It's important to know that obesity contributes to the development of heart disease, diabetes, high blood pressure, cancer, and low back pain. While the spine is designed to carry and distribute the body's weight, excessive weight can strain the spine. Eventually, the spine will begin to wear out.

Give your spine a break by shedding those unwanted and unnecessary pounds. Don't know how to start? Talk to your doctor. He or she can help you find a weight loss and exercise plan that best suits your needs.


Tip 5:  Have good posture

You may think that slouching when sitting or standing is relaxing your muscles. But actually, it makes your muscles work harder. Good posture, which involves standing and sitting in a balanced and neutral position, is the best way to avoid straining your spine.

While you may not be able to avoid some occasional lower back pain, keeping your back healthy will go a long way to keeping you in good shape.  Follow these 5 tips, and you may be able to prevent or reduce lower back pain.


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Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the views, official policy or position of GlobalLinker. 


5 tips for a healthy back


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