Preventing and relieving backaches

To prevent or relieve backaches there are a number of healthy lifestyle habits and safe postures you can keep in mind to keep your spine healthy and pain free. It is also advised to exercise regularly to avoid backaches.

Preventing and relieving backaches

+ There are a number of tips that you can sue to prevent backaches:

  1. Sleeping well. It's best to sleep in a horizontal position, so that the vertebrae in your spine can readjust, re-hydrate and your back muscles can relax. Back specialists advise using a firm mattress and a solid, low pillow.
  2. Morning stretches. Beginning your day with morning stretches may be a useful technique in preventing back pain. Before getting out of bed, stretch your arms out over your head as if you were waking up. Next, bring your knees to your chest, one at a time. When you feel as if your body is ready to get out of bed, roll over to the edge of the bed and use your arm to support your body to get out of bed. With your feet on the floor, put your hands on the bed, on both sides of the body and get up slowly.
  3. Keep a moderate exercise routine. Exercising regularly, swimming, biking or walking are all great exercises that help your back to stay healthy. Practicing yoga is also indicated for fighting aches and pains, but always under medical supervision.
  4. Lift up your feet. To relieve mid back pains, a quick relief is to lie in bed and bring your feet to the wall, with your legs at a 90 degree angle with your chest.
  5. Use comfortable clothes. Tight pants or skirts restrict the body's movements, especially in the waist and back region. You may not be moving properly, causing pain. Fashion should never come before your health.
  6. Fight against osteoporosis. To prevent this disease, doctors advise eating the daily recommended allowance of calcium, found in many foods and to continue with a regular, moderate exercise routine.
  7. Avoid high heels. Using shoes with a heel higher than 1½ in/ 3 to 4 cm is not healthy. High heels force your weight-forward putting extra pressure on your back.
  8. Change your position. If your work demands that you spend a number of hours sitting, you should get up and walk around each hour. If you must stand on your feet for long periods of time, its best to sit down to do a few tasks.


To lift heavy objects without injuring your back, bend your knees, keep the object in line with your body and never lift the object higher than your waist. Don't trust your sight to let you know how heavy the object is; you should test the weight by lifting it up slightly. If it's heavy, ask for help. Over exerting the back when lifting heavy objects causes most back injuries. If you have to carry a lot of bags when shopping, balance the weight in both arms. If you have to lift heavy luggage, stretch out before carrying the bags: bend over and wrap your arms around your legs.

Take Care When Lifting Heavy Items

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