Back pains are the leading cause of disability in the world, according to many studies carried out. Apart from that, the concerned blog for back pain Free Your Spine urges, back pains affect eight in ten people in their lifetime. With such a high figure, it is a cause for concern to many. Many factors like lifestyle habits, poor posture, and awkward sleeping positions contribute to the condition. However, you can treat your lower back pains and prevent a recurrence, by following the five steps below.
- Have a balanced diet.
Your body needs a wide range of minerals, micronutrients and minerals. Ensure you have the right quantity of assorted foods according to your age, weight and how active you usually are. Having foods rich in complex carbs and lean protein contributes to having a strong and healthy spine. Proteins help in recovering fast, in case of an injury. Furthermore, fatty acids help in reducing inflammation. Fruits rich in vitamin C, like oranges, promote calcium absorption and strengthen your muscles.
- Exercise frequently.
Regular exercises have many benefits and do wonders for your back. Doctors recommend dedicating at least 30 minutes of your day to exercise. By going through the stretches, you will find reprieve of stubborn back pain or do away with them entirely. There are several exercises; you can do to strengthen and lengthen the muscles that support your spine.
A good workout should focus on your abdomen, back and but muscles if you have back pains. Strong muscles on your back area, encourages proper posture even when doing other things. With such noble habits, an alignment of the vertebrae is inevitable. Stretching also improves your mobility and flexibility. Short muscles are prone to injuries and strains too. However, some stretches and sports are not ideal for your back. Therefore, you should be careful when selecting a stretching regimen for you. Stretch from regularly, especially if you find yourself in a stagnant position most of the time.
- Maintain a healthy weight.
Maintaining a healthy weight is pivotal if you want to prevent the reoccurrence of back pains. The heavier one is, the more the weight your spine caries. Furthermore, if the bulk of your weight is towards your abdomen, it will shift the position of your spine. This awkward distribution means, your spine will not be in its natural place, thus, it will not hold your weight well.
Try to ensure your BMI is within its limits. BMI, short for body mass index, and takes into account your height and weight. Providing you meet the standard you will also prevent other conditions from occurring such as diabetes. Some circumstances brought about by obesity may make you bedridden, thus adding some undue weight to your spine.
- Sleep correctly.
Sleeping takes up about a third of our day. Some sleeping positions are not suitable for your spine because it is not linear. However, there are a couple of tricks you can employ to avoid putting pressure on your lower back while asleep. If you prefer sleeping on your back, put a pillow below your knees. If you are a side sleeper, place a pillow between your knees and bring your knees closer. If there is a considerable space between the abdomen and your mattress, add cushioning below to make your spine linear. Avoid sleeping on your stomach, which may lead to pain on your neck and shoulder areas. Change positions as you sleep, to avoid pressure on points of your body.
- Lighten the load.
Carrying heavy loads has detrimental effects on your back. All too often, we associate strength to pushing our power to the limit. An example, backpacks are all too often with many people. However, some carry weights that pull down on their spine, causing a shift on it. Furthermore, backpacks push your lower back forward, or even worse, sideways if you use a single sling. However, you can reduce the effects by carrying lighter loads that do not feel like a burden.
Additionally, evenly distribute the weights you as you carry the backpack, if possible. If the weight feels uncomfortable, then use one with rollers on it. Remember not to bend from your hip, instead, squat as you pick up items. If you are not able to squat, then hold onto something with your hands as you bend to pick up things. Furthermore, take breaks in between sessions that strain your back.