How to protect your back

How to protect your back

If you suffer from back pain or other back problems on a regular basis, you need to do something to protect your back.

Many things can hurt the back, such as sitting down or standing up too long, picking up and carrying heavy things, being pregnant, using computer too much, sleeping in a bad position, and so on.

The good news is that you can protect your back by following four easy steps:

Choose good seating.

Your office chair should offer good back support. This may include an adjustable backrest, lumbar support, armrests and wheels.

You can also use a cushion to support your back, so you can relax when sitting down.

Travel light.

When you overload briefcases and backpacks, you may hurt your back. So, try to remove the unnecessary things from your luggage.

Drive with your back in mind.

Sit back in your seat and if necessary you can use rolled blanket or towels behind your lower back for lumbar support.

If you have cruise control, use it when you can. Also consider using a foam seat cushion to absorb some of the vibration.

When driving long distances, take frequent breaks to stretch.

Sleep in good positions.

One good position is sleeping on your side with the knees bent and pulled slightly toward your chest.

Your pillow should keep your head level with your spine. In addition, you should choose a mattress that is firm enough to support your back.

If you are pregnant, you can use extra pillows to support your back while sleeping on your side.

Do exercises that strengthen your back.

Some exercises, like yoga and weight training, can help your back muscles become stronger. You can do these exercises regularly to make your back strong.

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