You’re in your late 20s, and every time you get up from your chair, your back hurts like you are an 80-year-old. Sounds familiar? Well, you’re not alone. This definitely calls for an aid that can help you get out of it without a lot of trouble. Well, here are five tips to help you.
Stretching for Your Piriformis & Hip Flexor Muscles
The hip flexor muscles are responsible for lifting your leg in front of you. The Piriformis muscle, however, is found under the glutes. This muscle helps you rise and rotate your thigh bone. When you keep sitting in a spot for long, these muscles get tight, which results in pain. In order to fix that, you can go ahead with hip flexor stretches for the hip flexor muscle and figure-four stretch for Piriformis.
Work on Your Core
The best way to find out the strength of your core is by finding out if you can stabilize your spine with the help of your abs. If not, then you need to go for exercises, such as bird, dog, planks, and more. You can see improvement in your back pain within a couple of weeks after you start.
Get Yourself Moving
One of the main reasons for back pain is prolonged sitting. When you sit in one spot for hours, no matter how much you try, you end up in a bad posture. In a meta-analysis done in 2019, it was found that just walking can help in lowering the intensity of your back pain. So go ahead and take a 15-minute walking break in between your working hours.
Buy a Back Bridge for Yourself
A back bridge is an answer to all your back pain issues. This device includes foam cushions that are stacked and cut out in a crescent shape. You can easily lie down on it, and this will stretch your front body muscles and core. As a result, with time, you will be able to fix your spine’s alignment and flexion-extension imbalance.
Make Healthy Food Choices
What you eat on an everyday basis not only affects the internal organs of your body but also your back. Any food item that can lead you to a bad stomach is not good for your muscles. Therefore, making cautious and better food choices can be a great help in reducing your back ache.