How To Take Care Of Your Back Health

It is not necessary to explain that the spine is our support and balance, therefore it is vital to take care of it. To do this, it is necessary to understand that it is made up of different sectors, each with its own characteristics:

• Cervical : It is made up of seven vertebrae that begin at the base of the skull and extend to the height of the shoulders. It has a convex shape and can exert different movements, it is what is most often damaged by bad posture or working on the computer.

• Dorsal or thoracic : it is composed of twelve vertebrae that go from the shoulders to the waist, occupying almost the entire back. It is concave in shape and has less mobility than the previous one.
• Lumbar : It has five vertebrae and is placed in the lower back. It is convex in shape and is a very vulnerable region, ranking second in current consultations.
• Sacra : composed of four vertebrae, which are welded to form the sacrum. At the extreme end of the spine is the coccyx.

The ideal back posture is as follows: head aligned with the pelvis, the shoulders relax and stay in line, the chest opens forward and there is a slight curve in the lumbar area, the abdomen is flat, the knees do not receive Tension and weight of the body goes directly to the insteps of the feet.

Ideal postures for back health

To avoid back pain and take care of it as much as possible, it is necessary that we respect some postures. These should not be forced, but must respect the body and the shape of the spine, as well as the movements that each vertebra can make in order not to force them.

Sudden movements, artificial postures and staying in the same position for hours is very bad for your back. This results in lower back pain, contractures and pulling.

When lifting weight

When we want to take something off the ground (be it a bag, something that fell, pick up a child, etc.) we usually lower our head, leaving our back perpendicular to the floor. This is wrong and does not help us to take care of our back health.

• The best way to pick up weights off the ground is to bend your knees and keep your spine as upright as possible in relation to your head.
• When you get up, do it slowly, never suddenly, stretching your legs little by little. When you take the object with your hands, hold it to your chest by flexing your arms, never apart from your torso.

When sleeping

You may wake up in the morning with back or neck pain and that is because you are sleeping in an uncomfortable position or that you have been in the same position all night.

• In order to take care of the health of the back and rest better, it is recommended to opt for the “trunk” position, that is, to the side, with legs and arms well stretched.
• If you usually take a nap, respect this too, avoid lying down without using a pillow. You can also put a cushion under your knees.

When working

While it is true that there are positions that require greater or lesser efforts, we must always pay attention to how we sit, stand, walk, etc., to take care of the health of the back.

• In office jobs, with a desk and a computer, you need to keep your back straight, use an anatomical chair, and leave your joints at a 90 ° angle. The head should be positioned so that the eyes are on the upper edge of the screen.
• In jobs that require you to be on your feet all day, wear comfortable shoes, try to rest every few intervals and do not hunch your back backwards or forwards.
• If you must lift weights or exert yourself, it is always a good idea to have the right equipment to protect your spine.

Despite all these tips, we also recommend that you try to do a stretching routine when you get out of bed, avoid wearing heels, watch your diet and go to a good massage therapist when you need it.

Also, take advantage of breaks from work to do some stretching. Without a doubt, all of this will make a big difference. Taking care of your back health is not as difficult as it may sound.