The lower back is one of the most important parts of the body. The muscles within this area assist with the stabilization, rotation, and extension of the spinal column, which, along with its nerves, is responsible for the communication between our brains and our bodies. Therefore, you must take the correct steps to protect your lower back before a serious injury occurs. Here are five ways you can do so, and you can get started on all of them today.
Seek the help of a specialist
If you are worried that you have already injured your lower back, or if you would prefer a series of personalized tips that are specific to you and your needs, then it is worth taking the time to seek the help of a specialist chiropractor or orthopedic surgeon. These professionals are trained in their craft and will be able to identify any unnecessary current or future strains that you may be putting on your body. Take some time to research the doctors in your area and find one that you feel comfortable talking to.
Invest in a specialized chair
If you currently work in an office-based job, or just find yourself sat at a desk for prolonged periods of the day, then it is well worth investing the time and money into finding a specialized chair to sit in. When we sit in an unnatural or uncomfortable position for an extended period, we can put a serious, harmful strain on our lower back, and possibly even cause disc degeneration. Therefore, for maximum comfort and protection, we recommend a chair that is designed to assist you in achieving the correct sitting position. Ideally, it should support your thighs and back, offer lumbar support, and support the natural curve of your back. In addition to this, it is important to ensure that you regularly stand and move away from your desk to stretch out your lower back and leg muscles throughout the day.
Lift with proper technique
This is a point with which you will no doubt already be familiar, but it is extremely important and is therefore worth coming back to. In our day-to-day lives, it can be easy to neglect certain safety procedures, such as this one, in the interest of saving time. However, incorrect lifting is one of the most common causes of back pain and, while you may not feel the effects of it immediately, it can lead to chronic tissue damage over an extended period of time. Therefore, you must remember and implement the following steps when lifting something heavy: Bend at your knees, rather than your lower back, hold the object as close to your chest as possible, and pivot with your feet and hips while lifting.
Strengthen your core muscles
Our core muscles can be instrumental in the support of our lower back, which is why it is important to regularly exercise and strengthen them. If you are not able to commit to a larger exercise program or do not enjoy focusing on your core at your gym, then a simple walk or another form of low-impact cardiovascular exercise can be extremely beneficial to your core. This type of exercise also aids in increasing blood flow to the spine and stretching the muscles around it. Aim for at least half-hour of walking daily to truly reap the benefits of this exercise.
Last, but not least, we recommend regular, undisturbed periods of rest, especially if you are currently partaking in activities that could jeopardize the safety of your lower back. This could be anything from employment in a certain role that requires heavy lifting or even just spending the day gardening. Whatever the case may be, rest is crucial in allowing your body to recuperate and repair any damage or strain that may have occurred throughout the day. However, it is also worth noting that, following this period of rest, you should ensure that you fully stretch your back to allow your discs to regain their normal pressure, as whilst you are sleeping, the pressure within them rises dramatically and can be harmful if not properly stretched afterward.
We hope the above tips help you to protect your lower back from any serious injuries.