5 Tips for a Happy and Healthy Back

Happy and Healthy Back
5 Tips for a Happy and Healthy Back

Honestly, how many hours a day do you spend, in a sitting position at work, in the company of a book, or perhaps in front of the television? And how many active exercises and tasks do you do? Continuous sitting can cause a number of health problems, one of the most common and earliest complaints being back pain. Not to mention that the hunched back has never made anyone more attractive.

5 Tips for a Happy and Healthy Back

The long-term sitting position has the most detrimental effect on our spine, which also suffers from the negative consequences of our rigid, poor posture.

And we always take the problem seriously only when we are already suffering from severe back pain, low back pain, or headaches. Want to know how to keep your spine in the right position and how to prevent back pain? Read our 5 tips that will surely make you Healthy Back.

Happy and Healthy Back
Photo by Ketut Subiyanto from Pexels

The alpha and omega of a Healthy Back is the right posture – remember this at work

Even the best advice in the world won’t work perfectly as long as you don’t pay attention to proper posture. It is important that your body is always in a symmetrical position.

Do not cross your legs, lean to the side, do not bend over or fall between your shoulders. If you’re working with a computer, make sure your monitor is in the correct position – the top corner of the screen should be in line with your eyes. Don’t forget about the right hand position. Use a pillow that can help protect your back from overload or your wrists from tunnel syndrome.

The classic mistake is that most people use a keyboard with fold-out legs. In most cases, this is not the reason why it is necessary to bend our wrists as much as possible while typing. Close the fold-out legs on your keyboard.

If possible, change your position during the day. Get up when you can, such as while on the phone or watching a TV on a exercise bike instead of sitting around.

Replace your chair with an inflatable rubber ball for at least 1 hour a day. The ball will not let your muscles rest while sitting, as your body will have to constantly strive to maintain balance, which will strengthen your back and core muscles. A soft, small rubber ball can also be a very good accessory.

Place the ball between the back of your chair and your shoulder blade, but watch out – the ball should be neither too flat nor too hard. If you feel prone to curl up too much in front of the monitor and look at the screen up close, you can also place the ball between your table and your body, which will help keep you away from the monitor.

Take every opportunity to move your body

Give your body what it needs and believe me, you will definitely appreciate it! Instead of calling someone at your workplace from across the building, go there and tell them in person. Get off the tram one stop earlier than you should and take one more walk. Instead of lifting, choose the stairs, and in a sitting position try to move your limbs, do not sit rigidly and motionless.

Frequent changes of position reduce back stiffness and muscle cramps. There’s nothing wrong with working hard and completely forgetting about the outside world in the meantime, but that shouldn’t stop you from going out to the bathroom, stretching out while you’re making coffee, or just getting up and sprinkling flowers. Don’t deliver dinner by food courier, go for it in person. It’s not just about moving your body,

Do exercises wherever you can

If you have to spend a lot of time sitting during the day, it is advisable to get up a little every half hour and move your limbs. Move your arms out with your palms outward (extend your hands from the side of your body toward the ceiling) and sit back in your chair, that is, take a position opposite to your general posture. Don’t forget about proper and deep breathing (or the colleague sitting behind you) either.

Also, when you stretch, don’t forget your neck, which is often under severe pressure. Remember this when you find yourself looking at your computer screen from a distance of 20 cm. Turn your head in one direction, then the other, and down toward your knees.

Do not make any forced, sudden movements, only gently and slowly, no crackling! Put your palms behind your head, and while pushing your head back gently, hold it against your hands.

Body and soul are a whole

You’ve probably heard the saying “someone is carrying a lot of burden on their back”. The condition of our back also affects our state of mind, and our back pain can be mental in nature. Negative emotions, stress, and constantly tense muscles can easily damage your Healthy Back health.

Stress in particular can affect your breathing and muscle tones, which can be combined with back pain and lead to chronic disorders. At times, pay attention to your breathing, which should be calm and continuous.

In stressful situations, our breathing is intermittent and we sometimes hold our breath to prevent proper blood circulation in our muscles – including our back muscles. So don’t panic, just take things lightly!

Mobile application – modern help

If you often completely forget about what you’re doing and that’s why your back is numb because you forget to change positions, don’t worry – there are already a number of smartphone apps that can help prevent trouble and give help to Healthy Back.

With the data you set, your phone alerts you if you spend too much time in one place, counts the number of steps you take, and makes suggestions on how to stretch your body parts efficiently and in a short amount of time. Have you ever set up an alarm at your workplace to alert you to meals?