In this article we will teach you the best tips to avoid back pain. Back pain is one of the most common reasons people visit the doctor or miss work, and is a leading cause of disability worldwide. Fortunately, there are steps you can take to prevent or relieve most back pain episodes. When prevention fails, simple home treatment and proper body mechanics can often heal your back and keep it functioning within a few weeks. Surgery is rarely necessary to treat back pain.
If you’ve ever moaned, “Oh, my sore back!” you’re not alone. Back pain is one of the most common medical problems, affecting 8 out of 10 people at some point in their lives. Back pain can range from a dull, constant ache to a sudden, stabbing pain. Acute back pain comes on suddenly and usually lasts from a few days to a few weeks. Back pain is considered chronic if it lasts longer than three months.
Most back pain goes away on its own, although it may take a while. Taking over-the-counter pain relievers and rest can help. However, if you stay in bed for more than 1 or 2 days, it can get worse. If your back pain is severe or doesn’t improve after three days, you should call your doctor. You should also see a doctor if you experience back pain after an injury. Below we have mentions some suggestions to avoid back pain.
Avoid Back Pain with These Tips
Exercise
One of the most important things you can do to prevent back pain is to get up and get moving. Why does exercise prevent back pain? Muscles are meant to move, says Robin Lustig, DC, a chiropractor at New Jersey Total Health Center in Lodi and Pompton Plains, NJ. B. lifting your child from its cradle. “Plus, exercise helps keep your joints fluid,” says Dr. Fun. Another reason exercise helps prevent back pain is that it helps you keep your weight down – being overweight, especially in the abdominal area, can put extra strain on your back.
Lighten your load
Improper or heavy lifting is a common cause of back pain, but it’s not unique to people who lift heavy boxes at work. Carrying a bulky laptop bag, suitcase, camera or load of groceries can also put strain on your back. If possible, take some weight off your shoulders by carrying less, balancing the weight on both sides of your body, or shifting the weight from shoulder to shoulder. Consider using a trolley or wheeled bag for heavier loads like grocery bags or file boxes.
Eat right
“If you eat healthy, not only will you maintain a healthy weight, but you’ll also not put unnecessary stress on your body,” says Lustig. A constant diet of overly spicy or fast food can tax your nervous system, which will lead to back problems, she adds. Conversely, a healthy diet of fresh fruits and vegetables, lean meats, dairy, and whole grains keeps your digestive tract on its toes. “When your gut is working and functioning properly, it keeps your spine upright because your inside and your outside are related,” says Lustig. “I have found that many people who complain of back pain also have an irritated bowel.”
Put out that cigarette
We all know that smoking is a serious health hazard, and smokers also suffer from back pain more often than non-smokers. One reason is that nicotine restricts blood flow to the discs in the spine. This can cause them to dry out, crack, or tear. Smoking also decreases the amount of oxygen in the blood, which reduces the supply of nutrients to the muscles and tendons in the back. An unhealthy, weak back is more prone to accidental strains and strains that cause back pain. After reading all the reasons Quit Smoking is very important for your back pain and to prevent other disease as well like heart problems, blood pressure etc.
Sleep sideways
You don’t want to sleep flat on your back. The best sleeping position is on your side. If you must sleep on your stomach, place a pillow under your lower abdomen to relieve stress on your back. A supportive mattress and pillow are also important. “Sufficient, restful sleep is always an important part of staying healthy,” says Lustig. Also, you sleep better at night if you exercise during the day.
Straighten up
Good posture is not just a way to look more correct. It protects the intricate parts of your spine to keep them healthy and functioning properly. Poor posture puts strain on your back and can change the architecture of your spine. Avoid rounding your shoulders, slouching, or bending to the side while standing.
Reduce stress
You probably don’t realize how badly stress can affect your back health. Stress causes the muscles to tense up, and such permanent tension can cause back pain. Stress Management is very important to make you feel happy both physically and mentally. Any activity that helps you reduce stress will help prevent back pain, says Lustig. Stress relief activities can include yoga, meditation, biofeedback, deep breathing, tai chi, and guided imagery.
Final Words
We hope our article on tips to prevent back pain will help you and resolve all your problems. Back pain can be caused by severe trauma, such as a serious fall or accident. However, most of the time it is due to improper posture that you maintain in your daily activities although you can improve body posture by yoga, you can also use Back Cushions to prevent back pain during sleep.
I hope you understand this article, Best Tips to Prevent Back Pain.
