It is important that we grow old beautifully and that we keep a healthy body. We know that women are very interested in their looks and they care about their hair, their skin, their makeup. But what about your back? Did you ever consider to include in your life style some back exercises or to correct your posture? If not, here are ten simple tips for a straight back without pains.
We live in a time when everyone works in an office, spending hours. Being an editor at Essayminions.com who spend the whole day sitting in front of the computer the author know how difficult it is to control your posture. Even so, it is indicated that you get up once half an hour and move around for a few minutes – stretch your muscles and take some air.
Start with easy exercises to increase your back’s flexibility. For example, you could try this simple move: lie down on the floor, spread your arms and make some slow movements as if you want to make angels in the snow. Whatever exercise you choose, you should stop if you feel any kind of pain.
When you are working at your desk, make sure that your posture is right – straighten your back, stand tall and keep the shoulders dropped. Pilates and yoga are great modalities to develop body awareness and to get used to sitting straight.
The muscles of the abdomen and the pelvic area are the ones responsible with your posture – if you work on strengthening them, you will see that it will be easier to stand tall. Do this by practicing pilates and yoga, and you will get some other benefits too: a better athletic performance, and prevention of urinary incontinence.
Yoga is a gentle way of building and maintaining flexibility and strength to your muscles. You should start by practicing beginners’ exercises, such as hatha or restorative yoga.
A group of women that need special attention are those who passed menopause – their muscles around the spine are more weakened. It is essential that they practice exercises to strenghten the back extensors, neck flexors, pelvic muscles, and side muscles. They can do this at a gym, with the help of a trainer.
Sedentariness only leads to health problems – humps and osteoporosis are one of them. To avoid this, start exercising: walk, climb the stairs, and lift weights.
Stick to a healthy diet to make sure you get enough vitamin D in your body. This one is essential for keeping the bones strong, and you can get it from food and from staying in the sun.
Calcium is another important element for the bones. It is indicated to get it from the food, rather than from supplements.
If you already suffer from osteoporosis, besides working out, it is possible that you may need some medication too. Usually, doctors prescribe bisphosphonates and hormone-based medicines.
These were our tips about maintaining a healthy back. Remember, it is always easier to prevent than to treat, so keep moving!
