To avoid back pain - do these things and avoid these things!

Do you also get back pain often? Is it normal for you to feel back pain when you get out of bed in the morning, when you sit in your office chair, or when you do some simple household chores? To be honest, it is difficult to find someone who has not had back pain at some point in their life. But if this is a frequent problem, we need to think a little about the little bad habits we do in our daily lives. Let's see how we can get rid of this back problem and stay healthy.

How do you protect your back in bed?

Think about it, we spend a third of our lives sleeping. So the mattress we sleep on and the sleeping position we use directly affect the health of our back. If we sleep incorrectly, we will wake up in the morning with a backache. So be careful about these things.

Choose the right mattress

Many people think that a very soft, sinking mattress is the best. But in reality, a slightly thicker, firmer mattress is more beneficial for the back. Because a soft mattress provides less support for our back. Sometimes, the same type of mattress may not be comfortable for both husband and wife. The reason for this is that the support needed by each person varies depending on factors such as body weight and height.

Also pay attention to the condition of the mattress.

If you wake up in the morning with a stiff, aching back, think about your mattress . When was the last time you changed your mattress? Just like the shoes we wear, over time, mattresses wear out and become sagged in places. Turn your mattress over at least twice a year. Check for any sagging, sags , or springs that are not working properly . If you have any of these problems, it's time to get a new mattress. It's generally recommended to replace a mattress that is 5-7 years old.

The best and worst sleeping positions

The worst sleeping position for your back is sleeping on your stomach . This forces your neck to be completely turned to one side and bent backwards. This puts a lot of pressure on the joints in your neck and back.

Instead, the best thing to do is to sleep on your side or on your back .

• If you sleep on your side: It's best to use a long pillow (body pillow ) between your knees and between your arms. Alternatively, place a regular pillow between your knees.
• If you sleep on your back: Place a pillow under your knees. This will greatly reduce the pressure on your lower back, that is, the lumbar spine.

How to get out of bed in the morning

Do you jump out of bed as soon as your alarm goes off? Don't do that. Instead, take a minute to stretch in bed and give your body a little time to wake up. These little things can help prevent back injuries.

How do you protect your back while driving?

Many people in our country spend hours a day in vehicles, especially cars or bikes. Sitting in the wrong position often causes back pain.

• Adjust your car seat properly: Adjust your seat so that your knees are at or slightly below your hips. Don't sit too far back, lean forward, or slouch while driving. The more upright you can sit, the less pressure is put on your back.
• Get help with pillows: Some people use store-bought support pillows. But they may not work for you. So, first, roll up a towel or place a small pillow at home and see where you feel comfortable. Some people need support between the shoulders, others need it under the back. Find a position that works for you, and then buy one from a store if necessary.
• Take breaks during long journeys: If you're going on a long journey, get out of the car at least once an hour , stretch your body, and walk around a bit. This will give your back a lot of relief.

Let's protect our backs at work.

Nowadays, many people work in office jobs. They sit in the same chair, in the same position, staring at the computer for hours on end. So is it normal for your body to become stiff and your back to hurt?

So do these things:

• Where to place your computer: Your computer screen should be at eye level . Don't look too high or too low.
• Sit properly: You don't need an ergonomic chair. Choose a chair that provides good support for your mid- and lower back. If your knees are bent at a 90-degree angle and your back is straight, that's the best position.
• Use a footrest: If your feet don't touch the floor when you sit in a chair, use something like a small bench to rest your feet on. This will help reduce the pressure on your back.
• Take regular breaks: Set an alarm on your computer or phone every 45-50 minutes . At that time, get up, walk around a bit, stretch, and sit down again.

If you have a job that requires you to stand (e.g., a teacher, a shop assistant), it's essential to wear a pair of shoes that fit . Avoid flat sandals or shoes that don't have any support. Choose shoes that have good cushioning that can absorb shock from the ground.

Be careful when doing household chores and lifting objects.

When doing housework and gardening, we often bend over and lift things. What many people don't realize is that lifting a large heavy box or even picking up something as small as a dropped coin can cause serious damage to the back. So, think about these correct postures when lifting and bending things.

There are 3 main lifting techniques that physical therapists recommend.

You can also make housework easier. Use a knee mat to place on your knees when sweeping the floor or pulling weeds. Use long-handled tools to clean things that are high up. If you need to reach for something heavy on a high shelf, use a small ladder or bench , get close to the item, and bring it down close to your body.

Back pain is not something to ignore. If your pain does not subside after following these instructions, if it gets worse, or if you experience numbness or pain in your legs, be sure to see your doctor for advice .