5 tips to take care of your back

The “evil of the century” awaits everyone: 9 out of 10 French people have already suffered from back pain. However, it is possible to prevent it by fighting against a sedentary lifestyle and adopting good habits in everyday life.

As office work becomes more and more part of our daily lives, spending long hours immobile in a seated position, back pain arises.  To preserve your back, simple tips to follow in everyday life can help ward off this specter. 

1. Stretch

A good reflex when you get out of bed: stretch ! Taking care of your back starts in the morning, when the body is still numb from long hours spent lying in the same position. 

A simple but effective exercise as soon as you get out of bed: in a standing position, join your hands stretched towards the sky and grow as if you wanted to touch the ceiling , without arching your back. 

Certain yoga and breathing exercises are also great for boosting your physical health, such as the cat stretch or child’s pose . 

However, be careful not to hurt yourself, stretching should not cause pain.

2. Prioritize the backpack

Whether we carry a handbag, a laptop bag, a shopping bag or even the children’s school bag, carrying it only on one side unbalances the body. The best solution is to adopt a backpack that distributes the weight evenly over both shoulders .

For those who cannot resolve it, prefer a handbag with a long strap so that you can carry it over the shoulder. Adjust it so that the bag touches the top of the hip, at the level of the iliac bone. Remember: lighten it as much as possible and alternate sides!

When shopping, carry a bag in each hand to distribute the load on both sides.

3. Exercise

The fight against back pain does not consist in lying down and resting your back, quite the contrary! Strengthening your back will prove beneficial. Engage in regular physical activity such as swimming, cycling, gymnastics, weight training, or yoga. 

These different exercises will strengthen your abs and relieve your spine. 

4.  Behave well

“Stand up straight”! It is a phrase that we often heard in our childhood, but to which we paid very little attention. But taking care of your back starts there.

The right sitting position is one that requires constant effort, which is certainly difficult to hold when work-related stress overwhelms us and we end up hunched over in front of our computer.

So, when you are seated, remember to straighten up and uncross your legs ! Your buttocks should be positioned at the back of the chair, your legs and knees should form a right angle, your feet flat and your back should be pressed against the backrest. 

Stools are bad for your posture: without support, your back arches, so avoid them!

5. Sleeping on your back or on your side

Sleeping on your stomach is not the ideal position, because it accentuates the arch in the lumbar region and forces you to turn your head to one side, which can cause neck pain.

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Sleeping on your back is better for your spine except for snorers or those with sleep apnea issues.

Sleeping on your side lightens your spine and helps prevent gastric reflux.

Solution: Alternate sleeping positions on your back and on your side , and adopt good bedding, this will also improve the quality of sleep. 

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