3 daily habits to keep your back healthy

A weak back can cause significant discomfort at any age. One of the most common back problems is stiffness and pain in the lower back.

And it can occur in both the elderly and the young. The reasons for this condition may vary, but largely depend on lifestyle.

In this article we will talk about 3 daily habits that will help you have a beautiful posture, maintain a healthy back and improve your quality of life.

3 habits for a healthy back

Don’t sit hunched over at your desk

Modern man spends a lot of time in the office, at the computer or at home, using gadgets.

Have you ever paid attention to the position you are in? In most cases, it is the lazy posture that aggravates the posture.

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Our spine has natural curves that work well as shock absorbers when we walk, run and do other activities. But if you lack a straight, healthy posture, there is a significant increase in strain on your back muscles, which can ultimately lead to pain and discomfort.

To keep your back healthy, try to pay more attention to the position you sit in and your overall posture.

Depending on the pathology, simple exercises to correct posture or the use of special anatomical chairs and bandages may be useful.

Strengthen your abdominal muscles

Exercises to strengthen the abdominal muscles, back extensors and glutes will help stabilize the spine, ensuring it is in the correct position.

This, in turn, reduces the risk of injury and back pain.

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Twists, hyperextensions, bends and planks are some of the most effective exercises for developing the muscles of the cortex.

Additionally, some studies have shown that yoga classes can be helpful in improving posture and increasing range of motion in joints.

By the way, one important nuance deserves to be highlighted.

Lower back pain and sprains often occur when you lift weights incorrectly. To keep your back healthy, when lifting heavy objects, use the strength of your legs when you squat, not your back muscles when you bend.

Focus on a healthy diet

A healthy and balanced diet helps control body weight and reduces the risk of obesity.

Excess weight often causes back and joint pain as it puts excessive strain on the muscles, bones and spine itself.

Try to consume as little saturated fat and refined carbohydrates as possible and focus more on vegetables, fruit, fish, lean meat and grains.

And another point linked to a back and a healthy diet is an adequate intake of nutrients important for bones.

These are calcium and vitamin D.

These are essential for strong bones and to reduce the risk of osteoporosis. Deficiencies in these nutrients can make bones weak and more prone to fractures.

Therefore, daily consumption of foods rich in calcium and vitamin D helps maintain bone health, including the back.

The best sources of vitamin D are dairy products, eggs and fish, while calcium is abundant in hard cheeses, cottage cheese, vegetables and leafy greens.

Do you take care of your back?

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