7 Tips To Improve Posture And Fight Back Pain

1. Strengthen the abdomen

Without a doubt, one of the most common tips to overcome back pain is to strengthen all the abdominal muscles. In this way we will achieve that it can be a good support and thus we will not overload the weight on the column.

In fact, many people choose to wear girdles to serve the function of improving posture. While they can provide temporary relief, all they will do in the long term is further weaken the muscles.

We must start doing sit-ups, but with minimal movements. Or hypopressive abdominals, since, otherwise, we will make the pain even worse.

2. Sleeping with several pillows

We spend a large part of the day lying down, so we also have to take into account how our back recovers from the weight of the day. Some pillows will help us to achieve greater relaxation of the spine, and with this improve posture:

• If we sleep on our side we will put a pillow between our legs, so that the hips are more open and rested and, as a consequence, also the spine.
• If we sleep on our back we will put the pillow under our thighs and knees. At the moment we will notice how all the lumbar muscles relax.

3. Sit better

How many hours are we sitting each day? In particular, while we are working or in front of the computer, we tend to stoop more and more, which has very negative effects on our back and our health in general.

How do we sit better?

• The legs should be slightly apart and at a right angle.
• We must sit well on the buttocks and even notice the weight on the sit bones.
• The back will be straight and the abdomen tight.
• The shoulders should be relaxed.

4. Learn to move correctly

It is not only important to be well seated. There are many other times of the day when we cannot forget about our posture:

• When walking we must do so without stiffness. Relaxed, but straight, without slouching or leaning.
• While we wait standing, with the weight well distributed on both legs. We can bend our knees a little and lean forward slightly.
• To squat we will always do it by squatting.
• When we get out of bed we will first turn to our side.

5. Keep your back warm

Other reasons that can cause back pain are changes in temperature, humidity, cold, wind, etc. We must always warm the back, especially the lower back, even if it is not very cold.

6. Take superfoods

We can never forget about food, since our diet must provide us with the necessary nutrients to avoid deficits that cause symptoms such as pain or inflammation. To obtain vitamins and minerals we need superfoods in our daily diet:

• Fruits, like avocado and coconut.
• Fresh vegetables, in salads, juices and smoothies.
• Vegetables.
• Nuts and seeds.
• Whole grains such as quinoa, millet, or buckwheat.
• Seaweed like spirulina.

7. Take care of emotions

Negative emotions and stress alter our nervous system and the functioning of our organs. Among other symptoms this can also cause back pain.

It is essential to always take into account the emotional and psychological part to have a better quality of life, since the solution is not always in medicines or supplements. Yoga or tai chi can be very beneficial in this sense, as they help to take care of health in an integral way.

Prevention is the best medicine. Therefore, it is important that you follow these tips to improve posture before the pain becomes very bad. However, it is important to visit a doctor to learn the root of the problem and have a correct diagnosis.