How To Cultivate Habits That Prevent Spine Discomfort

February 03, 2020

Young woman suffering from neck pain

Young woman suffering from neck pain

Emmanuel Feranmi

It's vital that we are healthy. Our health, even though often ignored, is at the epicenter of our lives. Everything we do, be it work or play, is dependent on our health. If we're sick or experiencing discomfort, we won't be able to work as much or as well. However, if we're not, we'll be able to reach optimum productivity levels easily.

That's why we try, as much as we can, to imbibe proper disease prevention habits into our daily lives. Habits like proper dental hygiene and taking care to take a shower every day all help to prevent germs from entering and residing on our bodies. However, that isn't where healthy preventive habits should stop. Unfortunately, that's where it stops for a great number of people.

It is important that we try, as much as possible, to incorporate back pain prevention methods (and yes, these methods do exist) in our daily routine. This will ensure that spine problems do not creep up on us and leave us vulnerable to severe conditions like paralysis.

A lot of people think that basic stuff like having a bath and brushing one’s teeth is the end of hygiene. In fact, many think that only athletes and "fitness buffs" should take active care of their body. This could not possibly be farther away from the truth. If we all look after our bodies and practice good posture, it is possible to prevent lower back pain spine injuries.

Standing And How To Do It

If you're in a line of work that requires standing for long hours, you have a unique opportunity to easily practice great posture. Sadly, when we stand, we rarely think about good posture. This often leaves us standing in a manner that only increases the possibility of lower back spine injuries developing.

So how does one stand well? What does great standing posture look like? Easy. First off, imagine drawing a line down from your ear lobe to your ankle bone. If you're standing in a proper manner, the imaginary line will pass through your shoulders,  go down the middle of your arm and finally arrive at your anklebone. Ideally, your shoulder should be hanging back slightly and your chin should be pushed forward just a tiny bit. You should make sure that your hips are aligned with your ankles. This can be done by pushing your pelvis slightly forward.

If you cultivate the habit of always standing in good posture, your spine will be in the right position and wouldn't have to bear any tension. This helps keep your spine stress free and helps you avoid back degradation. If you're standing for a while and experiencing pain in your back, it may be because you're not standing properly. The obvious solution to that discomfort would be to correct your posture.

How Do You Seat?

Many people don't know that the way they sit has affected their spine a lot. A lot of people think that it all has to do with the posture while upright. That is quite wrong.

Regardless of what action we're taking (be it working, watching a movie or having dinner), it is important that we make sure that we sit in a way that is mindful of our backs. If we cannot, it may be advisable to purchase an ergonomic chair and a standing desk to help us correct our sitting posture.

How does one sit in good posture? Well, first of all, the position of our buttocks matter a great deal. We've got to make sure that we position our buttocks on the rear of the seat and not at the front. If you're unable to rest the lower part of your spine against the back of the chair comfortably, then you should consider getting a pillow to fill the space. Furthermore, you should make sure that the position of the hip is level to the knee. If you're not tall, this can be a problem. However, it is one that can be solved easily by acquiring a footrest.

Importantly, try not to sit in the same position for long. After about thirty minutes or so of sitting, try to stand up, stretch and walk for a bit to get rid of stress in your muscles.

We spend a lot of our time standing and sitting. If done well, we can ensure that we don't have to deal with spine problems in the future. Sadly, if done wrong, it can mean long physical therapy to get rid of severe spine disorders. Therefore it is important that we learn how to go about these activities without causing lasting damage to our bodies. 

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