If you are someone that deals with chronic back pain or you have occasional flare ups then you know how painful and debilitating it can be. There are some simple tips you can follow to help alleviate the pain but more importantly avoid the pain ever starting again. Here are three tips, from our personal trainers, that you can start today and do everyday as you work towards a healthy back and more productive life.
1- Focus on losing some body weight by exercising regularly, eating a healthy diet but also focus on core strength and flexibility within your exercise program. Having the abdominal strength to support your spine will help relieve pain. As well, the lower your body weight in the mid section, the less strength that is needed in the core area to support your back.
2- If you are someone with a desk job where you are sitting for long periods of the day it is best to set your timer to every two hours. When that timer goes off then stand up and reach for the sky as high as you can. Hold it for at least thirty seconds then reach for your toes back and forth several times. This will allow your body to stay limber and not assume a resting length. Tightness can lead to injuries down the road, therefore doing this daily is a very proactive approach.
3- Focus on learning how to find your neutral spine and engage your core as well as glute muscles while doing any activity throughout your day. This will give you proper posture and not leave your spine and musculature prone to chronic injuries over time. Here is a great video from a previous blog post on how to find your neutral spine.
There several other things that you can do to help treat and prevent back pain. Contact us today for more information on how we can best help you succeed.
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