Back pain is a real pain in the… well… back! It’s also extremely common. Those of us who spend the bulk of our day seated in front of a computer screen are especially at risk for chronic back issues. Pregnancy, heavy lifting, acute injury, and arthritis are also extremely common culprits. Left untreated, minor back issues can become major problems that interfere with your day-to-day life. Here are 10 easy ways to avoid and ease back pain.
1. Strengthening Exercises
One of the best ways to prevent back pain is to keep the muscles in your back strong. Something as simple as a few basic strengthening exercises, two to three times a week, can make a big difference. Baola is extremely useful for simple exercises that pack a big punch. Extension exercises, spine rotation, and abdominal exercises are all great ways to strengthen your back using your Baola.
2. Maintain a Healthy Weight
Get active and eat a well-balanced diet. This is pretty standard advice for any ailment but it’s especially important for your back. Maintaining a healthy weight means less strain on your back. Staying hydrated is also crucial to a healthy back. Making sure you get enough water improves your circulation and reduces swelling.
3. Active Sitting
Swapping out your standard office chair for Baola uses your body’s natural balancing mechanisms to your advantage. Just sitting on Baola properly activates your core and lumbar muscles, strengthening the muscles around your spine which can make you two to three times less likely to develop recurring lower back pain.
4. Lift Properly
Lifting injuries are one of the most common causes of back pain. Make sure to always lift with your legs, not your back. Keep your back straight by bending at your knees and hips. Always get help and “team lift” if an object might be too heavy to lift alone. Trying to impress someone with how much you can lift isn’t worth months of back pain down the road!
5. Strengthen Your Core
Keeping your core strong is absolutely vital to a healthy back. Once you get comfortable on your Baola, you can introduce more advanced exercises to strengthen your core. Some of these can even be done while you’re working. The Baola allows you to effortlessly engage in stretching, strengthening, and toning exercises in a small space.
6. Mind Your Feet
Walking with your feet and legs out of alignment puts your hips and spine constantly out of alignment as well. Ideally, see an orthopaedist who can set you up with custom orthotic inserts for your shoes. Store-bought solutions are available as well. Orthotics realign the rear of your foot to prevent pronation which aligns your feet, legs, hips, and you guessed it: your back! Supporting your feet properly is one of the best ways to care for your back.
7. Sleep Well
Sleeping in an awkward position or on a mattress that doesn’t properly support you is a common cause of back pain. If you’re a back sleeper, place a pillow under your knees. If you prefer to sleep on your side, place a pillow between your knees. Making these simple changes can make a big difference in how your back feels the next day.
8. Stretch it Out
Stretching on Baola is simply sublime. Using a ball for stretches is an effective, safe, and fun way to stretch out your back. There are multiple stretches that work different parts of your back to relieve tension and stretch out those muscles. Baola is especially useful for stretching your lower back because it provides a broader stretching area and greater freedom of movement.