If today you got out the bed and your back is aching, you might want to read this. Many activities in a typical day put your back in stress, these activities may result pain or aches. Here some tips you can follow for taking care of your back while getting a good night sleep.
Stretch before getting up- when you wake up in the morning, the blood flow is lack through the spine that makes your back vulnerable to strains. Our muscles are tight and joints are dry that why you should do first the stretching. The good thing you can do to avoid back strain is to stretch before you get up. Stretching will start warming up your body and lubricate your back. Try something simple way as you lying on your back in a relaxed position with your legs extended. Slowly raise your arms over your head and lay then on the bed. Gently reach with both arms as far over your head. Then, add your legs and toes to the exercise pointing your toes toward the foot of the bed. Do this fro ten seconds and allow your body to relax.
2.Use the log roll technique- the technique goes like this as you are lying on your back, roll over onto your side so you are facing the side of the bed you plan to get out of. Gently bring your knees toward the chest, keeping your legs in contact with the bed at all times. As you do this simultaneously use your hands and arms to push you upper body up off of the bed, let your legs fall slowly off the edge of the bed. As your upper body rises up, most of your weight will be on the hip, buttocks and thigh rather than the spine. Complete it the maneuver by putting your hands on your thigh and extending your back up as you push yourself up and out of the bed. Keep your back straight and head up a rise.
