health

Secrets to a Strong & Healthy Back

When you’re younger, it can be easy to ignore small moments of pain for even a healthy back. But as you age, the muscles and bones in your back continue to deteriorate. If you haven’t taken care of them in your earlier years, you can suffer from more serious damage in the long run.

Slipped discs, osteoporosis, arthritis, and more can cause serious pain that may not go away. So how do you prevent your back from becoming a victim of your youth? Keep your back healthy and strong with these tips:

Stand Tall!
Posture is one of the most important ways to protect your spinal column, and can also prevent the hunched over look or humped shoulders. Make sure your spine is straight and in line with the rest of your body to maintain a healthy back. How do you know if you’re standing straight? Stand sideways in a mirror and observe the curve in your spine. While a slight curvature near the hips is normal, if the curve is too severe you could be pinching the nerves and discs at the base of your spine. Use your lower abs to help draw your spine forward so you have a straight, but natural, posture. Make sure to keep your hips level as well. Tilting too far on one side or another can also cause problems.

Stay Strong
Maintaining a healthy back involves more than just the back muscles. Your spine is supported by your abdominal muscles, too. Engaging in exercises that target both front and back will help create the band of support you need. A strong, healthy back can also help prevent injuries. Using proper form when lifting heavy items or twisting will also help prevent further injury.

Relax & Ease Tension
Often times there are pressure points in your back that can make the pain feel worse than it is. You might have some muscle tension that needs to be released. Use a foam roller or tennis ball to roll through these points until the tension is released. Make sure to breathe deeply as you’re performing the movements. Exhaling as your roll through will help release the points faster.

If pain is persistent, try seeking professional help. Massage therapy is a great option, and you opt for the less relaxing (but more effective) deep tissue massage. If you experience pain during physical activities such as running or household chores, try taking Arnica Advantage, an organic targeted formula with five ingredients for pain.

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