6 Useful Tips For Back Pain Prevention


Back pain can be caused by an injury that you might get from a fall or during a workout at the gym. But usually back pain is caused by an everyday activity done in the wrong way. Activities like lifting a heavy object, hunching at the desk for a long time, bending over to vacuum, and carrying bags with groceries. 

But don’t worry, back pain prevention is quite easy, usually requiring just a couple of life-changes that will soon become your habits.

1. Exercise

 One of the most crucial back pain prevention rules is to keep yourself fit.  You need to move your muscles. If you’re in bad shape, the risk of injuring your back and experiencing discomfort when you do the simplest activities is more likely. Plus, exercise is good for keeping your joints hydrated. Another purpose of exercise is that it helps you lose excessive body weight — being overweight, particularly in the stomach area, can put an extra load on your back.

2. Healthy diet

Proper nutrition will also allow you to keep a healthy weight and avoid undesirable stress on your back. A regular diet of heavily spiced or fast food can stress your nervous system, which will cause back pain complications. A proper diet of fresh fruits and veggies, lean meats, dairy products, and whole grains will ensure good digestion. If your bowels are doing the job and perform properly, that will maintain your back. In fact, your inside and your outside are closely related. Specialists state that many patients who complained about low back pain also suffered from irritated bowels.

3. Sleeping sideways

 You shouldn’t sleep flat on your back. The healthier sleeping position is on your side. If you must sleep on your stomach, make sure to have a pillow under your lower abdomen to reduce the load off your spine. Having a comfortable mattress and pillow for your head is important too. Sufficient, relaxing sleep, is a vital part of preserving health. Plus, exercises can help you sleep better at night.

4. Proper posture

 People spending lots of time at their computers are undoubtedly keeping the specialists occupied. You may haunch over your computer or a smartphone when texting, and don't suspect the damage you’re doing to your spine. It’s recommended to create an ergonomic workspace, both at the office and at home, and avoid sitting for a long time in front of the computer. It is better to stand up and walk once an hour or do some stretching. If you’ll maintain a proper posture, you’ll preserve the natural curves of your spine and keep it healthy.

5. Fight the stress

 You should understand how much stress can affect your back health. Stress can cause you to hold your muscles tight, and continuous tension of this nature can lead to back pain. Any activity that helps you cut the stress will help avoid back pain. Stress relief activities can include yoga, meditation, a warm bath, deep breathing, tai chi, and long walks.

6. Stop smoking 

Everyone knows that smoking increases your risk for cardiovascular disease and cancer, but many people don't understand that cigarettes also can lead to chronic back pain. Or it can worsen the situation if you already have back problems. It's not quite obvious how smoking causes back pain, but one of the versions is that it makes blood vessels tighter and more narrow. Tight blood vessels lead to less oxygen and nutrients for the spine and cause it to become vulnerable to injury and affect healing.

The bottom line

You can prevent the risk of back pain with just a couple of adjustments. But if you already suffer from back pain, don't neglect it. It can be a symptom of a more serious disease. Consult with a specialist about your problem and the ways to treat it.

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16 Dec 2020

By Amelia Grant