The back forms an integral part of the body. It is responsible for supporting the head and the entire body as well as flexibility of muscles to aid in the movement of the human body from one point to another. The back is divided into two parts; the upper back and the lower back.
The upper back forms the main support of the human body. With ribs firmly attached, it supports the neck and head and because of its structure, it allows for very little movement. The lower part back on the other hand is quite flexible and aids the forward and the backward bending of the body, general movement and protection of certain body movements.
Many complications associated with the back could easily be avoided. It is of great importance to note that problems associated with the back accumulate over a period of time as well as with age. It is therefore advisable that good care of the back is taken at all times.
It is important to perform regular exercise. Some forms of exercises like swimming, walking and cycling are very good for the lower back. They help in strengthening the back muscles and as a result minimizing back injuries. All of the above mentioned exercises would cost nothing and therefore it is good to frequently make use of them to avoid future complications.
A good posture must be observed when sitting, standing, lifting weight and when sleeping. When standing, stand up straight and avoid bending on your shoulders. Also keep changing your standing positions when standing for long periods.
When sitting try to sit upright, keeping your knees slightly higher than the hips and your feet flat on the floor. Whatever you sit on, ensure that the back isn’t bent even if it means supporting it with a pillow to maintain the right sitting posture.
If sleeping, avoid lying on the stomach as this is bound to cause a strain on the abdominal muscles. Sleep on your side with your knees bent to relieve pressure on the discs. If lying on your back, place a pillow under your knees to keep them a little bent and maintain a right sleeping posture.
Lifting weight the right way is where most people experience a challenge. Bend at the knees and not at the waist this is to allow for the use of leg muscles rather than the waist muscle. If lifting heavy weight off the ground, squat with legs apart, lift the object, pull your back straight and hold the object close to your body. Remember it is much better to push a heavy object rather than lift or pull it so if you have an option of pushing it by all means go for it.
The most important point at all times is to maintain the right body posture in whatever you do. Always remember that prevention of anything is better than its cure. Some of the simple ways of taking care of the lower back will relate to the way we sit, sleep, walk, exercising and even standing.