By taking care of your posture and habits, you reduce the risk of backache

Together with headache, backache is one of the most frequent causes of discomfort. Many people suffer from this problem every day and, with age, it can actually be incapacitating.

Your posture when sitting at work, when lifting something heavy, when doing housework, and even your posture when running or at the gym has a direct influence on this type of ailment.

Here is some advice on how to alleviate it. What do you think?

1. Sit up straight. Rest your back on the chair rest, with your bottom as far back as possible. If your feet do not reach the ground, use a foot rest.
2. Walk with your head held high, your shoulders back and your hips slightly forward. Place your entire foot on the ground with each step.
3. When standing, keep your legs apart. The space between them is your base of support. This is the way you distribute your weight. If you only lean on one side, change legs frequently in order not to bend your back. Stand on tip toe now and again.
4. If you want to pick up something heavy from the ground, spread your legs slightly, bend your knees and use your quadriceps muscles to stand up, not your lower back muscles.
5. Avoid wearing very high heels if you need to spend a long time on your feet.
6. Only carry the weight you are capable of carrying. It’s better to make three trips rather than straining your cervical and lumbar region muscles.
7. Sleep on a firm but not a hard mattress. And if you normally suffer from backache, sleep on your back. This helps keep your back straight.
8. Stretch your arms and legs before going to bed. Cross one leg over the other and twist your upper body over to the opposite side. Bend your legs and hold them with your hands below the knees. Hold your head with your hand and pull it towards the same side as your hand.
9. Avoid being overweight, as it means an extra load for your back and wears down your hips and knees.
10. Do sports. Any type you choose will help strengthen your muscles and bone structure. However, if your back hurts, try Pilates, yoga or swimming. You will notice the change and a great improvement.

And if you have a muscle contracture and are in pain, go to a physiotherapist who will treat you and help you relax the muscle.

Don’t let it pass. Long-lasting backache can seriously affect your home and work life.

This post is also available in: Spanish