Your back is one of the most important parts of your body. It enables you to sit, stand, walk, run, twist, and move in an upright or straight position. It also houses your spinal cord, which communicates sensory and movement messages between your brain and the nerves throughout your body.
With so much relying on your back, an injury can be particularly detrimental. That is why it is imperative to keep your back strong and healthy.
Here are five tips from physical therapists on how to protect your back:
1. Strengthen Your Core
Your core muscles comprise your back muscles, abdominal muscles, and pelvic muscles. These muscles stabilize your spine and keep it in alignment.
The strength of these muscles must be balanced in order to properly support your spine and avoid pain. Your physical therapist can show you some simple exercises and stretches to perform on a daily basis to keep these muscles strong and limber.
2. Stretch Regularly
Stretching your back muscles increases their flexibility and fosters proper circulation. Get up from your chair from time to time and stretch by reaching all the way above your head, and stretching your shoulders and back. Getting up to walk every 30 minutes or so helps to stretch these muscles naturally.
3. Mind Your Posture
Bad posture can strain your upper and lower back muscles and cause back pain. Good posture, with your chest out, shoulders back, and stomach in, can help to keep your spine in proper alignment and keep your back and abdominal muscles strong.
Back pain is often caused by slouching forward too much and for too long. It is a good idea to invest in an ergonomic office chair for lumbar support; if you cannot do that, place a pillow behind your lower back in your chair to help keep your lower back from curving improperly.
4. Lift Properly
When you are bending down and lifting something, bend your knees and keep your back straight. Improper lifting can cause a disc in your spine to herniate, which can cause pain that radiates downward and into your leg.
5. Wear the Right Footwear
Supportive shoes actually help to take some of the pressure off of your spine and back muscles. The arches in your feet especially need support, and custom orthotics can help keep your spine in alignment and avoid stressing the knees, hips, and back.
Physical Therapist in Austin, TX
If you are bothered by frequent or chronic pain in your back, our physical therapists here at Endeavor Physical Therapy & Wellness can evaluate your posture and how you move to determine any dysfunctions that may be contributing to your back pain. We will then teach you specific exercises and stretches to strengthen and loosen your muscles and relieve pain. If you sustained an injury at work, we also offer an excellent workers’ compensation program to help you return to work as quickly and safely as possible. We have convenient locations serving Austin, Round Rock, Manor, Pflugerville, Cedar Park, Bee Caves, and Hutto.
To make an appointment with one of our outstanding physical therapists, call us today at (512) 284-7192 or fill out our convenient online request form. We look forward to helping you get back to your active lifestyle!
