Back Pain & Spine Health

The spine is probably the single most amazing thing about your body. It supports us as we walk upright and helps us to lift objects. Keeping the spine in good shape is vital to a happy, healthy life. As a sufferer of back pain myself, I have learned a few things that may help you to relieve the pain you have or, hopefully, to avoid it altogether.

Living with back pain can be a miserable experience. You cannot do the things you normally would and simple things like tying your shoes or holding your baby are cumbersome. You do not need to live that way. The first step is to understand a little about the back so you can avoid the things that will cause pain.

Your spine consists of a series of bones; the vertebra which are arranged in a vertical row which includes three natural curves: the cervical curve (in the neck), the thoracic curve (in the middle of the back) and the lumbar curve (in the lower back).

The spine is cushioned by discs which are in between each vertebra which prevent them from rubbing directly on each other, something which is very painful. The vertebrae are attached to the muscles of your back.

The spine and muscles work together as a unit to provide movement. To keep your back pain-free and in good health, it’s important to sit and stand using proper posture. This keeps your spine in its natural position ‘ your shoulders should be aligned with your hips. When you sit, keep your feet flat on the floor and your knees at a ninety degree angle. When standing or walking, keep your feet no wider apart than your shoulders.

It is important to have all three natural curves in the back at all times. The posture tips above will help with that. But what if you already have a problem? How can you relieve that pain?  If you have bad back pain, spine strength has already been compromised.  What can you do?

Simple exercises are the ticket. These can help relieve pain that is already present as well as help avoid it altogether. Before any activity is undertaken, do some stretching and bending. This helps loosen the muscles and gets them ready for the coming activity. A basic warm up, like an athlete before an event.

Some of the best exercises for relieving back pain are leg lifts, side bends and back and forward bends. Make sure to keep your exercise moderate; you definitely don’t want to overdo it and make your back pain worse than it already is! If you feel any pain while you perform these exercises, stop immediately.

By practicing good posture and doing some warm ups before engaging in any activity will alleviate a problem most of the time. For back pain sufferers, good, back friendly posture will rebuild your spine one vertebra at a time and put you back in line in no time.

Take good care of your spine and back and they’ll return the favor. Work to improve posture and your back will reward you.

Remember to always lift with your legs and not your back – many serious back injuries are caused by improper lifting. Bend at the knee, take hold of the object to be lifted and stand up. This is a safe way to lift which watches out for your spine.