Are you suffering from severe back pains?
Are you too busy to go see a doctor? If yes, the following listed activity is necessary to input to your daily routine.
- Exercise. One of the most important things you can
do for back pain prevention is to get up and get moving. Why
does exercise prevent back pain? Muscles are meant to move, says Robin
Lustig, DC, a chiropractor at New Jersey Total Health Center in Lodi and
Pompton Plains, N.J. If you aren’t in good shape,
you’re more likely to hurt your back and feel pain when you do even
simple movements, such as lifting your child from his crib. “Also,
exercise helps keep your joints fluid,” Dr. Lustig says. Another reason
exercise prevents back pain is that exercise helps you keep your weight
down — being overweight, especially around your stomach, can put added
strain on your back.
- Eat right. “If you maintain good eating habits, you
not only will maintain a healthy weight, but you also will not put
unnecessary stress on your body,” Lustig says. A steady diet of
excessively spicy or fast food can strain your nervous system, which is
going to create back problems, she adds. Conversely, a healthy diet of
fresh fruits and vegetables, lean meats, dairy products, and whole
grains will keep your digestive tract on track. “If your intestines are
working and functioning properly, that will maintain your spine because
your inside and your outside relate to one another,” Lustig says. “I
have found that many people who come in complaining of low back pain
also have irritated bowels.”
- Sleep sideways. You don’t want to sleep flat on
your back. The best position for sleeping is on your side. If you must
sleep on your stomach, put a pillow under your lower abdomen to help
take stress off your back. Having a supportive mattress and pillow for
your head are vital as well. “Getting enough, restful sleep is always an
important part of maintaining good health,” Lustig says. Also, if you
exercise during the day, you sleep better at night.
- Maintain proper posture. “People sitting at their
computer for seven or eight hours a day is keeping me in business,” says
Lustig. “People slouch over their computers 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, and
break up long periods in front of the computer with stretching
exercises. If you practice good posture, you will maintain the natural
curves of your back and help keep it strong.
- 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,
Lustig says. Stress reduction activities can include yoga, meditation,
biofeedback, deep breathing, tai chi, and guided imagery.
- 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 spine
and, in turn, it becomes more susceptible to injury and slower to heal.