Support Your Lumbar Area During Every Day Chores

Back Pain has become an increasing problem with many Americans and 80 percent are complaining about back pain during one point or another in their life. Especially many women between 30 and 60 have issues with their lower back or spine. But not only sitting on a chair without proper back support is the problem – false movements and wrong posture during your every day life stresses your spine and will cause back pain in the long run. Here are some tips to help you get through the day without back pain.

The alarm clock rings, a new day begins. But wait: Don’t  jump out of bed yet! Be sure to give your back a little time to wake up. The best thing you can do now is stretching. After you have laid down during the night, your muscles are shortened and limited in their mobility. Through stretching exercises you can relax your muscles and bring your back up to speed.

Do you know how to get out of your bed without putting tension on your spine? Slide to the edge of the bed and turn to the side. Support yourself with your hands from the side and lift your upper body. Then stay seated for a short while, until your body’s cycle has started.

Another common problem that causes back tension is sitting in the car. A good car seat, supported by a lumbar support cushion will give your lower spine the much needed support. Your backrest should form an angle of about 110 degrees to the seat and you should always slide all the way back to the back. Sit comfortable and grab the steering wheel with slightly bent arms. You should now be able to reach the pedals with slightly bent legs.

If you don’t have time for sport during the week, make sure you walk during the day as much as possible. Parking your car at the far end of the parking lot is one good idea to get some extra exercise!

When you carry books or other heavy weighting items with you, get a back pack as a heavy bag slung over one side of your shoulder can be harmful to your back.

Now let’s look at the time you spend in your office. Here are some basic rules to prevent back pain while you sit in your chair:

* Change your seating position as often as possible, and stand up as much as possible.

* Adjust your seat so it is high enough to position your thighs and your lower legs at right angles to the floor.

* Your feet should rest flat on the floor, if necessary use a footstool to achieve this posture.

* Chair with armrests are recommended as they relieve the spine, because the muscles don’t have to bear the weight of the arms.

Here are some general tips for a healthy posture:

* Always stand as upright as possible

* Push your shoulders back and don’t let them sag forward

* Stand with your feet at hip distance apart

* Change your posture frequently

* Tighten and relax your muscles when possible

When you lift heavy objects, don’t bend your back, but move your body as close to the object as possible, bend your knees, but keep your back straight.

Which sport is recommended for people with back problems? Biking, for example, is excellent for your back. Many people who have pain walking experience no back problems on a bike. Pedaling strengthens many muscles and the spine is relieved. Make sure that you are sitting as upright as possible with a straight back on the saddle. To achieve such a sitting position, your handlebars should be slightly higher than the top of the saddle.

When you come home and relax on the couch, make sure that your back is supported by a cushion in the lumbar region. Every once in a while you should shift your position or even better, get up for a quick walk to the kitchen or the bathroom. When you lay in bed, take your lumbar support pillow with you and place it under your lower back.

These lumbar support tips will stabilize your spine and help you avoid serious back problems.

Related posts:

• 10 Tips to Avoiding Back Pain
• 5 Best Stretching Exercises To Alleviate Your Back Pain
• Lumbar Back Support: 6 Ways To Reduce Back Pain From Exercise