Your back and spine provide a large amount of support for your body. Small problems with your back can lead to immobilising pain and other complicated issues. You do not want to have to deal with this type of pain every day. A few pieces of orthopaedic advice will help to keep your spine healthy and strong.
Practice Good Posture
The first piece of advice is to practice good posture at all times. This includes when you are walking, sitting or just standing still. This means trying to keep your spine and back as straight as possible. You want to straighten your shoulder and keep your head aligned with your spine. Avoid slouching or leaning forward for long hours while using a computer, driving or watching television.
Use Ergonomic Furniture
If you spend a long amount of time at a desk or in a specific chair, then make certain it has an ergonomic design. Some basic chairs are uncomfortable and encourage you to sit in awkward positions that will harm your back and spine.
Look for a chair that can be adjusted in several different ways. Lower the chair so your feet touch the ground comfortably. Use a chair with lumbar support and adjustable arm rests. This will reduce back problems.
Be Smart When Wearing A Backpack
Adults and children need to be smart when wearing a backpack. Find a backpack that fits properly with thick straps. Backpacks with extra straps going across your chest or waist will help to distribute the weight throughout your whole body instead of just your back.
Additionally, lighten the load in the backpack whenever possible. This is especially important for children because heavy and improperly fitted backpacks can result in visits to a specialist in paediatric orthopaedics to deal with back and spine problems.
Lift In the Right Way
There are always times when you will have to lift something from the ground or a lower surface. Lifting in the wrong way can immediately result in back and spine injuries that leave you in pain for weeks or longer. These injuries could be serious enough to require orthopaedic surgery.
You want to always lift using your legs. Reach down by bending your knees instead of bending at the waist. Use your legs to stand back up.
Use Extra Pillows While Sleeping
You spend a significant amount of time sleeping every day. You want to protect your spine during this time. The easiest way to do this is by using extra pillows while lying in bed.
Place a single pillow between your knees if you are sleeping on your side. Place a pillow underneath your knees if you sleep on your back. This will relieve stress and tension on your spine at night.
Exercise and Maintain a Healthy Weight
You want to exercise and maintain a healthy weight in order to protect you spine and back. Being overweight places an extra load on your back that can seriously harm your spine even while doing normal activities. Not exercising allows your back muscles to grow weak so they cannot support your body. Incorporate a healthy diet and regular exercise into your lifestyle.
Know Your Limits
A final piece of important advice is to know your limits. Pay attention to your body and your back. Do not continue doing something if you start to experience back or shoulder pain. Limit the weight you lift and carry to what you can handle comfortably. If you start to feel your back getting sore, then stop and rest for around ten minutes to prevent injuries.
Do not ignore the health of your back and spine. Bad habits that seem to have no immediate effect can slowly cause damage that requires professional attention later. You want to take as many precautions as possible to keep your back and spine strong.