7 habits that help relieve back pain and protect your spine

Spending hours in front of a computer or cell phone, especially in an inadequate posture, can overload the spine and cause discomfort.

The good news is that some simple changes to your routine can help protect your back and reduce built-up tension. Experts consulted by the Real Simple website listed seven habits capable of improving spinal health.

1. Change positions frequently

One of the simplest ways to avoid overloading your spine is not to remain in the same position for too long. It's worth setting an alarm to get up every 30 or 45 minutes, walk a little and move your body, even if it's just to go to the bathroom or get water.

2. Take advantage of household chores to move around

Those who have little time to exercise can incorporate some movements into their daily activities. When cleaning the kitchen counter or washing the dishes, for example, try to keep your spine aligned and flex your hips when leaning forward.

3. Use pillows to improve your sleeping position

The way the body is supported during the night also influences the health of the spine. Side sleepers can place a pillow between their knees to help keep their hips aligned.

For those who prefer to sleep on their back, the recommendation is to place a pillow under the knees, which can reduce pressure on the lower back.

Those who sleep on their stomach should use a thinner pillow under their head or even avoid it, depending on comfort, to reduce neck tension.

4. Do back stretches

A few minutes of stretching a day can help relieve stiffness and improve mobility. Simple exercises or yoga positions can be done at home, as long as they respect the body's limits and do not cause pain.

5. Walk more

Walking is often recommended by healthcare professionals and can also be beneficial for your back. It is not necessary to walk for an hour. Ten minutes of movement can help reduce tension and activate muscles.

6. Adjust the height of the screens

Cell phones, computers and tablets should be positioned to reduce strain on the neck and spine. Whenever possible, keep the screen at eye level and avoid staying for long periods with your head tilted down.

7. Avoid keeping your abdomen contracted all the time

Keeping your belly constantly contracted can leave your body in a state of tension. Muscles work best when they can alternate moments of activation and relaxation. Therefore, try to breathe naturally and avoid tensing your abdomen unnecessarily.

Five foods that should not be eaten raw

Cake batter, unpasteurized milk, ground meat, dried beans and some mushrooms may contain bacteria, toxins or compounds that are harmful to your health. Experts recommend proper cooking or pasteurization before consumption