EFFECTIVE WAYS TO PREVENT LOW BACK PAIN
Low back pain is very common among adults and is usually caused by our everyday activities done incorrectly. Such activities includes; twisting to lift an object, sitting at a computer for long hours, carrying heavy bags. You can protect your spine with these natural but powerful techniques.
Maintaining proper body posture while performing your daily activities is your best bet to avoid the next attack of low back pain.
Seven out of ten people experience low back pain at a certain point in their lives, making it the second most common reason people see a doctor or physiotherapist or massage therapist. So, if you’ve been experiencing a sore back, you’re not alone.
Low Back Pain is a condition that takes various forms. It can go from a persistent dull pain, to a sudden sharp pain. It can be caused by some medical conditions such as; Arthritis, Fibromyalgia or Spinal Stenosis. Sometimes, it can result from sprains, fractures, or other accidental injury.
Many people also develop Low Back Pain as a result of being obese or overweight or just because they lead a sedentary lifestyle.
The good news is that Low Back Pain is mostly a temporary condition and usually gets better within a few days. Individuals who suffer from back pain do not have to rely on medical treatment to get rid of low back pain and surgery is rarely necessary.
For this reason, it gives me joy to tell you that there are lots of natural but powerful techniques to cure or prevent back pain. These natural but powerful techniques can be incorporated into your daily life and are easy to implement.
This article will take you through 7 effective ways to naturally prevent and relieve back pain.
1. Exercise
One of the most important things you can do for back pain prevention is to get up and get moving.
When exercises are done in a controlled, progressive manner, they have many benefits, including:
- Strengthening the muscles that support the spine, removing pressure from the spinal discs and facet joints
- Alleviating stiffness and improving mobility
- Improving circulation to better distribute nutrients through the body, including to the spinal discs
- Releasing endorphins, which can naturally relieve pain. A frequent release of endorphins can help reduce reliance on pain medication.
2. Maintain Proper Posture.
As it turns out, poor posture influences low back pain. People slouch over their computers, laptops and their telephones when they're texting, and they don't realize the damage they're doing to their backs and the pain they could be causing." Be sure to work at an ergonomically correct workstation, both at the office and at home.
If poor posture can lead to back pain, it logically follows that good posture can help you avoid back pain. It would be nice to
Walk tall
Sit upright
Lift carefully
3. Reduce Stress
You probably don't realize how much stress can impact your back health. Stress causes you to tense your muscles, and constant tension of this kind can cause back pain. Any activity that helps you reduce stress will help prevent back pain.
Stress reduction activities can include yoga, meditation, biofeedback, deep breathing, tai chi, and guided imagery.
4. Reduce your Weight
Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back.
5. Change your Sleeping Position
If you’re prone to back pain, talk with your doctor about the best sleeping position. Sleeping on your side is sometimes suggested.
Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Sleeping on your stomach can be especially hard on your back. If you can’t sleep any other way, place a pillow under your hips.
6. Avoid High Heels
As much as possible avoid wearing high heels, they can shift your center of gravity and strain your lower back. Stick to a one-inch heel.
If you have to go higher, bring along a pair of low-heeled shoes and slip into them if you become uncomfortable.
7. Quit Smoking
It's well known that smoking raises your risk for heart disease and cancer, including lung and colon cancers, but most people don't realize that smoking also can be a cause of persistent back pain.
Research also shows smoking can make existing back pain worse.
It's not entirely clear how smoking affects back health, but one possibility is that it narrows blood vessels. Narrowed blood vessels result in less oxygen and nutrients reaching the spinal discs and, in turn, it becomes more susceptible to injury and slower to heal.
You can reduce your risk for back pain with these simple lifestyle changes.
However, if you should experience back pain, don't ignore it. It could be a sign of a more serious condition.
Talk to your doctor about your symptoms and what you should do to find and treat the cause
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