9 Ways to Maintain a Healthier Back and Spine

Without spine health, simple everyday tasks can be challenging or simply not possible. Your spine is part of your nervous system, which is crucial for any sensory information from your head to your toes - internally and externally. It sends your brain signals to tell us when we’re hot, cold, in pain, or if our muscles, joints, and internal organs are sore. Because of its incredible functionalities, it is essential that we take care of our backs! Read more to learn how to keep your back healthy and strong, while using your Craic backpack.

1. Exercise regularly

 

Regular exercise is essential for maintaining overall health and well-being. Regular exercise can help strengthen your back muscles, improve posture and reduce back pain. Activities such as yoga, Pilates, and swimming can be especially helpful.

Some of the key benefits of regular exercise include:

  1. Improved cardiovascular health, including a stronger heart and better circulation.
  2. Reduced risk of chronic diseases such as obesity, type 2 diabetes, and some cancers.
  3. Increased muscle strength, endurance, and flexibility.
  4. Improved bone density and reduced risk of osteoporosis.
  5. Improved mental health, including reduced risk of depression and anxiety.
  6. Increased energy levels and improved sleep quality.
  7. Improved cognitive function and memory.
  8. Increased longevity and overall quality of life.

Regular exercise doesn't have to be strenuous or time-consuming; even 30 minutes of moderate physical activity most days of the week can provide significant health benefits. Exercise can include a variety of activities, such as walking, cycling, swimming, strength training, or team sports. The key is finding an activity that is enjoyable and sustainable. 

2. Maintain good posture

Make sure to stand and sit with your back straight and your shoulders relaxed. Use a chair that provides good back support and keep your computer screen at eye level to avoid straining your neck and back.

Maintaining good posture is important because it helps to reduce strain on the body's muscles and joints, improve breathing and circulation, prevent fatigue, and promote overall physical and mental wellbeing. Good posture also helps to project confidence and improve one's appearance. Conversely, poor posture can lead to a range of health problems, including back pain, neck pain, headaches, and reduced mobility.

Good posture is important for maintaining proper alignment of the body, which can help prevent musculoskeletal problems and reduce the risk of injury.

    Good posture involves maintaining a neutral spine, keeping the shoulders relaxed and level, and aligning the ears, shoulders, and hips in a straight line. It is important to practice good posture both while standing and sitting, and to take regular breaks from sitting or standing in the same position for prolonged periods of time. Correcting poor posture habits may take time and effort, but the long-term benefits are well worth it. 

    3. Stay active

       

    Avoid prolonged sitting or standing in one position. Get up and move around frequently, and take breaks from sitting to stretch or walk.

    Staying active is important for maintaining physical and mental health. Regular physical activity can help improve cardiovascular health, reduce the risk of chronic diseases such as obesity, diabetes, and some cancers, improve bone and joint health, and promote healthy brain function.
    Being active can also lead to a better mood, reduced stress levels, and increased energy. Exercise can include a range of activities, from structured exercise such as running, cycling, or weightlifting, to more casual activities such as walking, gardening, or playing with children.
    The key to staying active is finding activities that are enjoyable and sustainable. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week, as well as muscle-strengthening activities at least two days a week. 

    4. Use proper lifting techniques 

     

    When lifting heavy objects, bend from your knees and keep your back straight. Avoid twisting your back while lifting, and use your legs to do the majority of the work.
    Using proper body mechanics is important for preventing injuries and promoting good physical health. Proper body mechanics involve using the body in a way that maximizes efficiency and minimizes strain on muscles, joints, and bones.
    For example, lifting heavy objects with the legs instead of the back can prevent back injuries. Maintaining good posture can prevent back and neck pain. Using ergonomically designed workstations can prevent repetitive strain injuries.
    By using proper body mechanics, individuals can reduce their risk of developing acute and chronic injuries, as well as promote optimal physical function.

     

    5. Maintain a healthy weight 

    Excess weight can put additional stress on your back, so maintaining a healthy weight is important for reducing back pain.
    Maintaining a healthy weight is important for overall health and well-being. Being overweight or obese can increase the risk of developing a variety of health problems, including diabetes, heart disease, stroke, high blood pressure, certain types of cancer, and joint problems.
    On the other hand, maintaining a healthy weight can improve energy levels, increase self-confidence, reduce the risk of chronic diseases, and lead to a longer and healthier life. Achieving and maintaining a healthy weight can be done through a combination of healthy eating habits and regular physical activity.
     

    6. Get enough sleep 

    Poor sleep posture can lead to back pain, so make sure to use a comfortable mattress and pillow and sleep on your back or side.

    Sleep is crucial for maintaining overall health and well-being. It allows the body to rest and recover, helps improve memory and cognitive function, regulates hormones and metabolism, and supports the immune system. Lack of sleep can lead to negative effects such as fatigue, impaired concentration, mood changes, and an increased risk of developing chronic health conditions such as obesity, diabetes, and cardiovascular disease. Therefore, getting adequate and quality sleep is essential for a healthy lifestyle.

     

    7. Apply heat or ice 

     

    Applying heat or ice to your back can help relieve pain and reduce inflammation. Use a hot water bottle, heating pad, or ice pack for 20-30 minutes at a time.

    Ice is generally used for acute injuries or inflammation, as it helps reduce pain and swelling by constricting blood vessels and limiting blood flow to the affected area. It is typically applied for 10-20 minutes at a time, with breaks in between to allow the skin to return to its normal temperature.

    Heat is generally used for chronic pain or stiffness, as it helps to increase blood flow and relax muscles. It is typically applied for 15-20 minutes at a time, and can be repeated as needed.

    It is important to consult with a healthcare professional to determine the appropriate use of ice or heat for your specific condition, as there may be some cases where one or both treatments could exacerbate your symptoms.

    8. Get a Massage 

    Massages can relax your muscles, improve circulation, release endorphins, improve posture, decrease stress, and increase flexibility. Read more about the benefits of a massage here.

    9. Seek professional help

    If your back pain persists or becomes more severe, it's important to ask your doctor or healthcare provider for advice.

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