6 Tips To Prevent Back Pain

Posted by Nabin Shaw on December 24th, 2018

Back pain is quite common among old age people. It can be caused by multiple simple day-to-day activities like climbing stairs lifting weights even while getting up.

In some other cases, back pain could be a result of trauma or an accident happened in the past. However, back pain in most cases is due to the sedentary lifestyle of people in the modern age.

Unhealthy eating habit, restless body, and even smoking could be the major causes of chronic back pain in youngsters - both men and women.

In this article, we are going to talk about how you can prevent back pain and ultimately protect your spine from getting injured with the following simple activities:

1. Exercise Everyday

The easiest and the simplest way to avoid back pain is by getting up early and keeping your body moving. Would you like to know how exercise helps prevent back pain?

According to Robin Lustig, chiropractor New Jersey total health center, human muscles are meant to move and not stay stationary. Particularly in old age, when you are not in a very good shape, you are most likely to hurt your back or often feel back pain even during some simple body movements.

These movements may even include simply lifting your child from his crib. Exercise helps the fluid in your joints keep moving, and therefore, enhances the range of motion of every single joint in your body.

Another reason why you often experience back pain could be increasing body weight. If you have excess body fat, especially around your stomach or abdomen, you are putting excessive strain on your back.

Exercise helps you manage your body weight by removing those extra pounds around your waist.

2. Sleep On Your Side

Do you like to sleep straight with your back lean against the bed? Well, you certainly don't want to sleep on your back when it hurts you the most.

When you have back pain, the best sleeping posture is to lie down on either side of your body.

however, in case you have to sleep on your stomach, make sure to put a pillow under the lower area of your lower abdomen. This will help reduce excess stress off your back.

Having a supportive pillow and mattress for your head is pretty important for a good sleeping posture.

Besides, nothing can be as helpful as getting a good night sleep, especially when you have back pain. If you can exercise during the day, you are likely to get better sleep at night.

3. Eat Healthy Foods

According to Robin, a healthy eating habit not only helps you maintain a healthy body weight but also supports you to relieve excessive stress off your body.

Believe it or not, a steady but excessively spicy diet puts great strain on your nervous system, which eventually leads to back pain and other back problems.

On the other hand, a healthy diet inclusive of fresh vegetables and fruits, lean meat, whole grains, dairy products, etc. help you stay active and keep your digestive tract on the right track.

However, your intestine should be working properly, as they will keep your spine in a healthy mode. This is because both your inside and outside are directly related to one another. It has often seen that people who complain of lower back pain are mostly suffering from irritated bowels.

4. Mind Your Posture

According to Robin, people who are working professionals, especially those who sit for 7 to 8 hours a day in front of the computer, are the ones keeping doctors in work mode.

People tend to slouch on their computer and mobile phones when they are texting and don't realize that they are going to hurt their back anytime soon.

If possible, try and make sure you sit at an ergonomically correct workstation at both your office and home. Also, try not to sit for longer intervals in front of your computer and take small breaks to stretch your body.

If you only can practice good body postures, you are going to maintain the natural curve of your back while ensuring a strong body.

Another fantastic way to make sure your posture is correct and healthy is to use a Posture Brace. The Posture Hero brace by BackPainHelp has been designed by the experts at Harley Streets London Spine clinic and is proven to instantly correct posture by realigning the spine, reduce back pain and prevent injury.

5. Reduce Stress Levels

You probably have no idea about how much impact stress can leave on your overall health, including your back. Undoubtedly, stress causes excessive tension on your muscles, which often leads to back pain when continued for a long time.

Try and reduce your physical and mental stress levels. Doing this will help you prevent back pain in the long run. You can also participate in any physical activity that helps you relieve stress.

Stress reduction activities include meditation, deep breathing, cardio, yoga, biofeedback, Tai chi, and guided imagery.

6. Quit Smoking Right Now

As you probably already know that smoking is injurious to health, it is a well-known cause of heart disease, cancer, including lung and colon cancers.

However, many people do not realize or do not know about the fact that smoking can also be a potential cause of back pain even in youngsters.

Although it is not clear exactly how smoking affects your back health, the best possibility is that it narrows down your blood vessels leading to back pain.

Surprised to know about that? Well, let us tell you that narrowed blood vessels have less oxygen supply and essential nutrients reaching the spine. This makes your spine more susceptible to potential injuries or slows down the healing of existing pain.

Over To You!

Simple diet and certain lifestyle changes are enough to help you avoid the chance of back pain. Implement the above-mentioned lifestyle changes and you will certainly experience a change in your life.

In case you still experience back pain, make sure you do not ignore the odds. You never know what this back pain signifies. You must talk to your doctor about the symptoms and pain you are experiencing in your back.

This will help him or her to find the best treatment possible as per the condition.