What are the recommendations that can be easily made at home, which are good for back, neck and back pain for spine health?
Both younger and older generations can suffer from neck, back and lower back pain. While both muscle weaknesses and joint degeneration cause this in older age, posture disorders caused by technology are the biggest factors in the young population.
7 tips to do at home for back pain
Physiotherapist experts shared the following information, stating that some simple measures can protect us against both muscle strength deficiency and posture problems:
Spine health is the most basic feature of a happy life. Often small changes protect us from major spinal problems. For example, any item that does not settle properly can cause major problems in our spine over time, causing traumas.
Simple recommendations for spine health:
1- Bed selection is one of the most basic measures. A good night’s sleep is the most effective activity for the relaxation of both our muscles and joints. The bed of our choice should not be extremely hard, forcing our joints into a certain position, nor should it be extremely soft and insulated us. A medium hard bed is the ideal.
2- Kitchen countertop and cabinet heights are also one of the factors that can most strain both the back and waist area. Their height must necessarily be well adjusted and not low enough to over-hunch our backs or high enough to stretch excessively.
3- The height of the TV is equally important. Low or high may cause excessive muscle loading in the neck and back, depending on the monitoring position.
4- The selection of seating groups is also of close interest to our spine health. Similar to bed selection, seats that are not too deep in medium hardness, rather than being extremely hard or soft, will be healthier for us.
5- The heights of the furniture cabinets are also important, especially for our waist health. Moving heavy or large items to high places will be extremely challenging for the waist.
6- The choice and height of the desk and chair in the house is also important. It is important that they are both high enough to keep our backs upright and have a depth that will support our waist well. While these adjustments can be more difficult at school or in the office, the home should be our comfort zone.
7- Bathroom ergonomics is also important, especially for those with lower back problems. Adjusting the height of the shower cabin or toilet bowl instead of a bathtub that is difficult to enter is easy to prevent unnecessary trauma.