With an estimated 43 percent of people in the UK experiencing chronic pain, neck and spine experts, NeckStar, has offered those suffering with back pain tips for strengthening the spine to ward off those aches and pains.
The experts behind the company know that millions of people all over the world either don’t know how to strengthen the spine, or simply forget to do so. But the company has warned that failing to maintain the strength of this vital part of the skeleton could end in disaster for many people. As a result, NeckStar has put together a five-step plan for ensuring the UK’s spines are strong, aligned, and pain-free.
Mario P, CEO of NeckStar, said:
“The back is often one of the forgotten parts of the body, despite being incredibly important for fully-functioning limbs and bodily movement. Even those who undertake regular activity forget to exercise the core and back, and although this may not cause any problems for some, for millions, it can be the start of serious reoccurring problems that last a lifetime.
1. The first port of call, according to the experts, is to sleep right.
Allowing the spine to rest when asleep will ensure it has time to repair itself and relax back into its natural shape after a day of slouching over desks and slumping on sofas. Investing in supportive pillows and a good mattress can really make the world of difference and prevent that irritating lower back pain.
2. The second tip from the experts is to ensure exercise is gentle but effective.
It’s vital that the core muscles (the abdominal and lower back muscles) are strong and supple in order to take pressure off the lower back. Conducting simple core exercises, such as planks, sit-ups, and mountain climbers can really help support muscle growth and keep the centre of the body aligned.
3. Sitting down causes three times more pressure to be loaded on the discs in the lower spine than when stood.
Getting posture right is a key part of spinal health. Investing in a quality chair that supports the lower back, practicing good posture while seated, and taking regular breaks when sat at a desk can improve back health exponentially by strengthening it and encouraging it to be in a more upright position.
4. Footwear is another often overlooked part of back health.
Ill-fitting footwear and shoes that offer no support can cause added pressure on the back as it tries to keep the body aligned. Good footwear can actually help to strengthen the back by keeping it straight, and as a result, avoid injury when doing sports.
5. The final tip for keeping the spine strong is to look at diet.
A healthy diet that consists of a good proportion of lean protein, healthy fats, and lots of fruit and vegetables is key for building a lean body and muscles that support the spine. Diets rich in Omega-3s have also been shown to help decrease pain in the nerves of the spine.