Feb

Guide to a Healthy Back

A Saturday Guide

Stand up straight! That is something that a lot of us have heard since we were little. But there is definitely something to that. Good posture and healthy back practices can lead to better physical health (reduction in physical pain and good spinal and organ health), and better mental health ( having good posture gives you confidence that you and others will admire). Not only does it help with your health, standing up straight can give you the appearance of being 5-10 pounds lighter – that is enough info alone to stand up straight! Small daily practices will give you a lot of benefits down the road in maintaining a healthy pain-free back.

1. Stretch, stretch, stretch. Even a 5 minute routine when you get up in the morning can do wonders. This promotes healthy back muscles, elongates your spine, and relieves tension. There are many good books and web pages on good back stretches. My husband and I use the book Stretching by Bob Anderson. Yoga and Pilate’s are also great ways to stretch and strengthen your back to alleviate pain. Once you get your morning routine down that works for you, start repeating it before you go to bed. Once that is down, try an at work regimate. Here is a website that can get you started on your at work workout!

2. Practice good sleeping posture. There is nothing worse than waking up with neck or back pain. We are in our sleeping positions anywhere from 6-8 hours (hopefully!) and that could be a great time to relax and release your spine. One of the best ways to sleep is on a firm mattress on your back. Put a pillow under your head (but not under your shoulders), another pillow under your knees, and/or a small pillow or rolled towel under the small of your back. This can be an uncomfortable thing at first, especially if you are used to sleeping curled up in a ball on your side – like I was. A few nights and it will become more and more comfortable and you will start to see an improvement. Take a few nights to break bad sleeping posture now, and you will thank yourself later.

3. Stand up straight! Haha, you were waiting for it! This also applies to sit up straight as well. As weird as this may sound, it might take some practice and even be a little uncomfortable at first. We have trained our spines to slouch, and we need to retrain them the correct way. Take a deep breath and sit or stand tall. Roll your shoulders forward and then back and let them rest with the shoulder blades down, pulling away from your ears. Have your neck long with your eyes looking directly in front of you, not down. This last point is particularly important if you are at a computer, adjust the height so you are not bending your neck and looking down.

4. Abs. Abs? Yes, the stronger your abs muscles are, the more they help support your back and spine. This is why so many Pilate’s and yoga classes focus on your core (abs). More crunches = healthier back.

5. Remind yourself. Especially when you are first starting to work on your posture, constantly remind yourself the principles in step 3. Post a memo on your wall at work that you see often or set a timer on your phone every 15-30 minutes. The more that you get in the habit to correct yourself often, the quicker you will see results.

6. Wear good shoes. Shoes that are supportive for your feet are supportive for your back and maintaining good posture. Investing in good supportive shoes now, can save you in lots of lower back pain down the road. This does not just apply to runners - it applies to everyone!

7. Work those back muscles. Again, the better the back muscles, the easier it is to have good posture and the more support your spine gets. Start slow and low (weights). A lot of fitness clubs have good classes that incorporate enough weights to help strengthen your back. A good exercise to start with is to get some weights and stand up straight with good posture. Bend over at your waist with your back still straight and pull the weights up perpendicular to your body and squeezing your shoulder blades together.

Our back is a huge muscle group and protects our very important spine. The more you work to maintain it, the less pain and injuries you will have. Start small with the exercises and never forget to stretch! When it comes to backs, stretching is your best friend!