How to Have a Strong and Healthy Back

Did you know that more than 40% of the population suffers from back pain and discomfort? In fact, back pain is one of the main causes of prolonged sick leave in society. Sooner or later all of us end up suffering from back pain, and in most cases the reason for these pains is the little interest we show in our body.

In fact, the main causes for back and neck pain are not usually congenital problems, but rather a lack of important muscles that allow us to hold our prisoner well, allow us to stay upright and prevent us from the appearance of pain. Physical overexertion, caused mainly by lack of exercise and training, and poor postural hygiene, is the straw that breaks the camel’s back for back and neck pain to appear and we feel very uncomfortable and dissatisfied for not knowing how to solve these problems at first sight I’m simple.

Can we have a strong and healthy back in a simple way?

From doncomomos we want to give you a pleasant surprise, indeed, that’s right. Having a strong and healthy back is not as complicated as it may seem when we are used to pain and not knowing what to do. If you follow our simple advice, very soon you will have a strong and healthy back that will allow you to feel much better, sleep more comfortably and tire less. Do you want to know how to achieve it? In that case, read on.

What do you need to have a strong and healthy back?

To have a strong and healthy back we will need

  • read the next post
  • Exercise regularly
  • Lead a healthy and whole life
  • Do not give up at the first opportunity
  • Have a lot of will power and desire to improve

Instructions to have a strong and healthy back

Step by step to have a strong and healthy back

  1. Exercise and play sports. It was clear that this was going to be our first and most important piece of advice. If you want your back to remain strong and healthy, it is important that you do some kind of sporting activity. If you are not a person used to sports or as a child you did not see the grace of it, do not give up. Even if you think it’s too late to get in shape, it’s not true. Any age is good to start playing sports and to get in the habit of doing it regularly. You will see how, very soon, you will notice your back stronger and healthier and the rest of your body will thank you. Your metabolism, your figure, your mood and your sleep cycles will be duly rewarded, you’ll see.
  2. Take long walks with your friends and family. Walking is one of the most complete exercises that we can do and one that requires the least initial effort. We can all do it without having to be in great physical shape, and if we do it regularly, we will achieve a good physical background very soon. You can start with short walks every day, about 20 minutes, and try, little by little, to make them increase in time and intensity. A great average for each day is to walk for an hour at a time and take walks that require more endurance on the weekends, which is usually the time when we all have more time (unless, of course, you have to work weekends).The good thing about this activity is that you can do it with friends, with your children, with older people or even by yourself while listening to music. Try to make routes and investigate your neighborhood. My partner and I, for example, have already recorded all the streets in our neighborhood that have fruit trees, those that have curious houses or walks that are bucolic near the countryside. We even have high intensity routes for when we want to get a little more fit.
  3. Practices swimming. I have always suffered from severe back pain due to the scant muscles I have in my shoulders, neck and back. This problem has caused me much back support since I was very young. In fact, I remember when I was 10 or 11 there were times when my neck would hurt so much that I couldn’t even turn my head for days. My parents took me to the doctor and the advice he gave us is to practice swimming regularly. Swimming is great for strengthening the whole body, but especially the back and the muscles of the arms and neck. If you want your back to be strong and healthy, swimming is undoubtedly the exercise you were looking for. If you don’t know how to swim, you can sign up for classes at the public pool in your neighborhood and go with a friend or a member of your family to motivate yourself more, although you can always go alone. If you know how to swim, then you really have no excuse. Take your swimming cap, your diving goggles, and your earplugs and swim every day for at least 30 minutes. You will see how, very soon, the back pains disappear and you begin to improve your physical appearance in a brutal way.
  4. Practice Pilates. I have to say that I started practicing Pilates about 4 years ago and I love it. In addition, I have discovered that many of the exercises that are performed in these classes are the same that I did as a child in the rehabilitation classes for the back. So that you know a little about this exercise, we will tell you that Pilates is a physical and mental training that began at the beginning of the 20th century. Its creator was Joseph Hubertus Pilates, for whom it is named. Pilates is based on different physical specialties, such as traumatology, Yoga and gymnastics. Its principles are based on uniting muscle strength with mental control through breathing and relaxation... It is a very complete exercise with very specific movements. The most curious thing about Pilates is that when you practice it for the first time you have soreness in places you didn’t even know existed. The best thing about it is that in less than a month you will notice an incredible improvement, especially if you suffer from back pain. By the way, get ready to show off a straight back and abs, because they’ll be like a stone.

Tips for a strong and healthy back

One last piece of advice for a strong and healthy back

Never forget stretching. They are essential, both at the beginning and at the end of the exercise, to avoid injuries and muscle pain. It doesn’t matter if you just walk, if you dedicate yourself to running or if you are an extreme athlete. It is very important that you stretch so as not to damage your muscles.

If possible, try to maintain proper postural hygiene. For example, do not take hump. All of us, with the passage of time and when we are tired, we tend to walk with hunched shoulders, which mean loading the back and causing new pain. Avoid bad postures also when you sit and especially when you work if you spend long hours in front of the computer. Although postural hygiene should not obsess you, it is worth watching the way we walk, sit and position our backs to avoid worsening our pain or ending up causing us an injury.

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