We’ve all experienced back discomfort, whether it’s a dull ache in the lower back or sharp pain radiating to the shoulders. Fortunately, there are steps you can take to prevent and manage back pain effectively. Following guidance from a Lafayette chiropractor can help you maintain spinal health and reduce the risk of future injuries. For more information about spine health, see Spine-Health’s guide on back exercises.
1. Exercise Regularly for a Healthy Back
Regular movement strengthens your core and improves overall wellness. Aim for 20–30 minutes of cardio daily and consider adding light calisthenics. In addition, exercises that target back and core muscles can reduce the risk of injuries. For safe routines, visit NHS Exercise Tips.
2. Lift Properly Using Your Legs
Always bend at your knees, not at the waist, when lifting objects. Keep your back straight, let your legs do the work, and avoid twisting. Even moderately heavy objects can cause damage if handled improperly.
3. Avoid Prolonged Sitting
Your body is designed to move, stretch, and bend. Stand, walk, or stretch every 30 minutes if your job requires extended sitting. Over time, these small movements prevent stiffness and promote circulation.
4. Choose the Right Mattress and Pillow
Select a mattress that supports your hips and shoulders without being overly firm. Orthopedic pillows can maintain proper spinal alignment when sleeping on your side or back. For more guidance, see Verywell Health mattress guide.
5. Sleep on Your Back or Side
Avoid sleeping on your stomach, which flattens the spine’s natural curve and strains neck muscles. Lying on your back or side helps maintain proper alignment and reduces pain over time.
6. Set Up Your Desk Ergonomically
Ensure your chair supports your back, allows thighs to be parallel to the floor, and keeps knees slightly lower than hips. Keep arms flat on the desk without elevating your shoulders. Proper ergonomics prevent long-term back strain.
For personalized guidance and treatment, contact Hargrave Chiropractic – Lafayette today. You can also visit our Services page to learn more about maintaining a healthy spine.