How can you take care of your back naturally?

At some point in our lives most of us will unfortunately experience back pain as it is very common.

Changing bad habits and making simple changes can help you take control of your body and carry out your daily tasks.

Here are just some ideas that may help your back care around the home.

In the kitchen

• If there is a cupboard under the sink, open the door and rest alternate feet on the bottom shelf. Rest your washing up bowl on an upturned bowl to avoid leaning and hunching over. This will help to keep the back in its natural curve
• When taking washing out of the machine try kneeling on a cushion and when hanging the washing out rest the basket on a nearby chair.
• When using the oven or fridge always bend your knees rather than the back, avoiding the need to twist and bend simultaneously
• Try to keep the most frequently used items such as saucepans within easy reach and waist height

In the lounge

• Try lying on the floor with your legs resting up on an armchair to read but get up by rolling onto your side
• Spend less time sitting - this puts strain on the back
• Make sure there is plenty of room to have your legs in front of you rather than sitting with your back twisted
• Find the correct height furniture for you. Feet should be flat on the floor with your back positioned into the back of the seat
• Use a support in the small of your back such as a rolled-up towel or “lumbar support roll” and use arm rests to push yourself up

In the bedroom

• Use a good supportive pillow and put only your neck and head on the pillow and not your shoulders
• Lie with a pillow between your legs
• Lying in bed does not help back pain and can even make it worse
• If your bed is old and you can afford to buy a new one choose a mattress that is comfortable rather than one that is too hard
• Try to sleep on your back, using extra cushions under your knees if needed. If you sleep on your side try not to sleep in the recovery position, where one knee is higher than the other as this twists your lower back
• Don’t sleep lying on your front, this is the worst position for you
• If getting dressed is difficult, lie on a bed to put on socks and trousers etc
• Wear cushioned sole shoes and avoid high heels

Visit www.backblog.co.uk to read more information on this or any other related subject

In the bathroom

• Avoid leaning over a sink and use a stool or kneel down
• Use a shower as by lying in the bath it is difficult to keep the natural curve of your back
• When cleaning the bath kneel beside it rather than bending over it

Doing housework

• Choose a light model of vacuum cleaner that has long cleaning hoses to reduce stretching
• Have the ironing board waist height and rest one foot at a time on a book or low step to avoid stooping
• Pace yourself and spread out housework during the week rather than all in one day

Shopping

• Take advantage of home delivery
• Avoid carrying heavy items in a basket and use a trolley
• Push not pull a shopping trolley

Lifting and carrying

• Bend knees, not the back
• Keep the load close to the body
• Kneel on one knee with the other foot on the ground to lift anything off the floor
• Keep feet wide apart to help feel more stable
• If picking up a small child, put one foot in front of the other, bend at the knees and encourage the child to “walk” up your front leg

If you have a history of back problems simple changes or check-ups at a chiropractors are worth considering.

If you are interested in finding out more about chiropractic self-help tips and hints or chiropractic treatment, why not visit www.lushingtonchiropractic.com

About This Author

Gerald M. Torrez Joined: June 21st, 2019