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Five Tips to Prevent Back Pain

Five Tips to Prevent Back Pain: Here’s What You Can Do
Medical photo created by wayhomestudio - www.freepik.com

It wouldn’t be wrong to say that people often spend more time complaining about back pain than actually trying to find a solution to prevent it. Not that there exists a magic potion that can make the pain instantly disappear. Instead, the best ‘cure’ is a series of healthy lifestyle changes. 

By being better friends to ourselves, we can relieve some of that pressure. In this article, we will present the best five tips to prevent back pain. So, read on to learn more.

Five Tips to Prevent Back Pain

Good Sleep to Cure Back Pain

More often than not, practical solutions prove most effective. When it comes to recurring back pain, changing to a mattress for bad backs might do wonders for you. They are ergonomically designed to provide the best support for your spine. Throughout the night, your body repairs and rejuvenate the muscle soreness. On your end, though, you need to allow some space for this process to occur. For one, accommodate your whole body better with the right mattress by visiting this page.

Once you have a good bed, you can move on to improving your sleeping position. Most of the time, your back pain will be a result of a bad posture. Hence, you can try sleeping on your back with a pillow under your knees. If that also puts pressure on your spine, switch to the fetal-side position or sleep on your stomach. So, the most important thing is not to upset your back muscles too much. After the daily turmoil, they deserve some peace. Plus, you can always use more pillows to support those tensed areas.

Practice Good Posture During the Day

For best results, we should make a habit of maintaining an upright position. Good posture is vital for relieving back pain. So, keep this in mind whenever walking, sitting, running, or exercising. At night, continue this practice by sleeping in the correct position. In short, always keep as much tension off the spine as you possibly can.

If you spend a lot of time in front of a PC, make sure the screen is at your eye level. You can also ensure good posture when your back is resting on a tall chair while your feet are touching the ground, with your elbows on the table. For this method, you must have a chair with good lumbar support, though. After all, you’ll be spending hours in this way.

However, if you move and stand a lot, make sure you are not slouching at any point. Make it a rule of always standing straight, neither bending on the sides nor slouching forward. 

Move and Exercise

Leading an active lifestyle is pivotal for optimal physical condition. Back pain also falls among the things that good training can ‘heal.’ Hence, you need to incorporate exercise into your life. People often presume that staying put somehow cures back pain. Granted, that seldom turns out to be true. Yet, in most cases, back pain is caused by tension or strain to the spine. However, exercising lowers that pressure due to the right combination of movements. This gives your spinal discs a brief respite and also strengthens the back muscles. Also, there are specific movements that help ease the stiffness, thus relaxing your body.

The routine might vary from person to person, and you should always consult a professional before any drastic changes. However, some exercises that help with back pain are:

  • Pelvic tilts
  • Knee-to-chest stretches
  • Bridges
  • Lying leg lifts

Although these exercises are simple and doable at home, you should remain careful not to hurt yourself. Therefore, never venture into skipping the warm-up session. You won’t save that much time, but you’ll contradict a professional’s opinion.  

Take Care of Your Diet

Another cliché that you have probably heard a lot is taking good care of your diet. This includes monitoring your daily water intake, the levels of different vitamins in your body, and of course, your meals schedule.

Ideally, you should take a diet that reduces inflammation and fights off pain. This includes consuming a lot of greens and omega-3 rich food items. You can also incorporate spices like cinnamon and herbs like basil into your diet. An anti-inflammatory diet may include:

  • Tuna
  • Salmon
  • Greens
  • Carrots
  • Olive oil
  • Nuts
  • Turmeric 

Additionally, you need calcium, vitamin D3, and a magnesium-rich diet to care for your bones. Another step in the right direction is to drink more water during the day. Water helps regulate the circulation and the distribution of nutrients to every part of your body. Plus, lack of water may lead to additional swelling and inflammation. So, make sure you are taking the recommended 2.5-4 liters of water every day to help prevent back pain. 

Losing Weight to Treat Back Pain

lose weight to prevent back pain
Image by kalhh from Pixabay

Obesity brings more back pain as there is more strain on your back. When overweight, your back muscles will have to work extra hard, even for most common tasks. As a result, there is a high chance that the vertebral disks and other joints might get dis-aligned. In time, this may lead to a permanent dislocation. However, you can circumvent all this by simply shedding the excess weight. 

Your spine will thank you after tossing such baggage away. On the other hand, it’s a beneficial step for your overall well-being. You can start your weight-loss journey by closely monitoring your diet and exercising regularly. Also, you’ll need to switch to a more nourishing and protein-rich diet. It should fuel your physically demanding endeavors. Yet, refrain from overworking yourself. Give some room for your confidence to grow steadily. Also, sports are a fun way to stay in shape without sacrificing your social life. 

Final Thoughts

Cure for back pain isn’t always tons of medicines or invasive surgeries. Sometimes, all it takes is to change one’s unhealthy habits. Yet, that’s usually more easily said than done. So, take baby steps: start with the quickest, easiest change ever. As you adjust, so will your willingness to improve further. Soon, this pace will help you forget about back pain entirely.

Featured Medical photo created by wayhomestudio – www.freepik.com