Seven Tips for a Healthier Neck and Back

First Posted: Aug 06, 2020 11:13 AM EDT
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Seven Tips for a Healthier Neck and Back

(Photo : Seven Tips for a Healthier Neck and Back)

Back and neck pain isn't all that uncommon. We ask a lot of our spines on a daily basis, and all that stress can really add up. However, just because it is common doesn't mean you have to suffer with neck and back pain as you age.

Whether you're currently experiencing back pain or you simply want to do what you can now to avoid experiencing neck pain later, these tips will help you keep your spine as healthy as possible for many years to come.

Get Help Right Away If You Have Been Injured

If you are injured, and even if your neck or back doesn't immediately seem affected, you should get help from a medical professional right away.

For example, the most common type of injury from a rear-end car collision is whiplash, which is an injury that occurs when the neck is forced back and forth. Some may develop pain right away, but others may not experience problems until days after the accident. Either way, you should visit with a doctor to make sure your neck has the support it needs to heal properly after the accident.

Other injuries should be addressed too. From slip and fall accidents to injuries due to prolonged stress, visiting a chiropractor can help. They can provide you with regular adjustments that can take strain off of your muscles and prevent pinched nerves. Regular care may also be able to help you prevent a serious back surgery.

Work on Your Posture

Back and neck pain doesn't always show up overnight. In many cases, it's something that gets progressively worse over time because of our daily habits. That's definitely the case when it comes to your posture.

If you slouch when you sit or stand, you could be putting more pressure on your back and neck than necessary, which can result in pain later on down the road.

Make it a point to work on your posture. There are many devices that can help, but you don't need anything special to align your spine. While sitting, focus on sticking your butt out and your spine will automatically align. When you're standing, focus on rotating your shoulders back to straighten your spine and support your neck.

Pay Attention to Workplace Ergonomics

If you work in an office, all the time you spend sitting at your desk could be ruining your neck and back. It's important to make sure that you're paying attention to workplace ergonomics so sitting for hours at a desk doesn't create unnecessary strain on the bones in your spine.

A few workplace ergonomic tips include:

  • Legs should be horizontal to the ground when sitting in the chair

  • Monitors should be placed at eye level

  • Consider using a standing desk 

Even if you have great ergonomics, you should get up, move, and engage in slightly different tasks throughout the day. The repetitiveness of typing on the computer can lead to injuries, but taking walking breaks and working on projects that don't require a keyboard can provide your body with enough variety to keep your spine and neck from feeling stiff or getting injured.

Don't Let Pain Immobilize You

If you're currently suffering from neck or back pain, it makes sense that you would want to rest. However, it's important not to let your pain immobilize you. A little bit of rest for a bad back goes a long way.

If you rest too much, you could actually injure your back more. Instead, you should rest throughout the day, but you should also make sure that you continue moving your body. Get out of bed and go for a walk or do some stretching. If your back still hurts after a few days of resting on and off, it's time to see a doctor to determine the best way to get you back on your feet.

Add Stretches to Your Exercise Routine

Moving your body with exercise is a great way to keep your back and neck healthy. Anything from walking to running, climbing, swimming, and lifting weights can help you build strength in your bones and muscles that can make your spine feel better now, but more importantly, it can ensure your spine remains healthy for many years to come.

However, it's a good idea to add stretches to your exercise routine. The right stretches can elongate your spine and reduce pain. Try stretches that target your neck, shoulders, and lower back to find the ones that make you feel more flexible.

Lift Carefully

If you have a job that regularly requires you to lift heavy items, knowing the right way to lift is extremely important, but it's also important for anyone who finds themselves lifting heavy items at any time. If you bend at the waist and put a lot of pressure on your spine, your back is going to end up getting injured.

A few tips for lifting safely include:

  • Always lift close to your body

  • Bend with your knees and keep your back straight

  • Focus on lifting with your legs

  • Don't twist or bend while lifting

If you have a difficult time bending your knees and lifting with your legs, try kicking out one leg when lifting lighter items instead.

Rethink Your Bed

Resting your back too much can cause spinal problems, but so can your bed. If it doesn't provide your body with the right kind of support, you'll wake up sore every morning.

If you don't have enough money to purchase a new mattress, consider a mattress topper. You should also consider updating your pillow. There are a lot of really great pillows out there that are perfect for neck pain, but you may have to try a few different kinds in order to find the one that works best for you.

A healthy neck and back is something you don't pay much attention to. That is until something goes wrong. Make sure your spine is there to provide you with unwavering and pain-free support with these tips.

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