Daily Habits To Stop Back Pain.
It is complicated to determine the cause of back pain but there are many different actions you can take to help reduce your back pain or prevent it from getting worse. It’s all about relieving pressure, reducing strain, protecting your spine, and strengthening your muscles. Change your daily habits for a pain-free back and live a healthy life.
Today we are going to discuss 10 daily habits which will help you relieve your back pain.
Pillow, knees and comfortable sleep Keep working out
Exercise regularly with a focus on strengthening your core muscles. Strong muscles can help to reduce back related injuries e.g strains & muscle spasms. Try to add back and abdominal strengthening exercises at least twice a week to have a strong and pain-free back.
Keep an eye on your vitamin intake
One of the most common causes of back-pain is osteoporosis, which can be prevented by keeping your bones healthy. Consume plenty of calcium and Vitamin D to keep your bones strong.
Focus on below foods for calcium:
- Milk
- Yogurt
- Leafy greens
- Vitamin supplements
And Vitamin D can be found in : - Fatty fish
- Egg yolks
- Beef liver
- Cheese
You should avoid taking supplements on your own without taking consultation from your doctor.
Comfort starts with your Sole
Comfort starts with your sole, well that explains a lot why you need to ensure a comfortable footwear. Wearing a comfortable low heeled footwear helps in preventing back pain by reducing the strain on your back while standing. Ideally, shoes with less than 1-Inch heel are best for your back.
Check your posture
Don’t be slouchy, bending sideways when standing or rounding your shoulders. Check if you have a correct posture as it helps to protect the intricate pieces of your spine and to keep them healthy.
Don’t lean while sitting It is important to have a good posture while sitting in an office chair, especially if you do it for several hours per day. Choose a good quality chair that provides adequate support to your lower back, and ensure that your knees remain slightly higher than your hips when you sit.
Move around Parties are awesome but don’t forget to move around whether it’s an office party or you are at a bar. Avoid standing or sitting in one place for extended periods of time.
Put it out before it puts you out
Smoking is a “BIG NO” if you want to keep your back healthy. Nicotine restricts blood flow to spine and disks which in result can crack or rupture. It badly affects muscles and tendons in the back by reducing the oxygen in the blood which in result causes a reduction in nourishment to your back muscles.
Don’t be a HulK
Don’t lift heavy objects improperly. Don’t bend your back when lifting objects from the floor rather bend your knees and ensure that your back remains straight. Also, don’t put so much of weight on your shoulders whether it’s a laptop bag or a camera or groceries. It is always advised to carry less weight and distribute the weight to both sides of your body or try to shift the weight from shoulder to shoulder.
Stretch
Stretch whenever you can as it will help improving blood circulation to your back. Avoid standing, sitting or lying down in one place for longer periods of time and try to relieve the strain on your back by just simple stretching exercises whenever you can.