Back pain is a prevalent condition to all individuals, and it could be caused by trauma such as car accident or other injuries. Often times, back pain is usually the result of everyday activities, especially the ones that are done incorrectly. Some of these activities include twisting to lift an object, bending over the vacuum, carrying shopping bags, and so forth.
Have you ever lost thought on the tips to prevent or avoid back pains? Prevention of back pain shouldn’t be a daunting task. It requires only a few adjustments that will end up becoming your second nature. In this piece, we’ll be revealing a few of the effective tips to prevent or avoid back pains.
1. Eat Right
If you are maintaining a perfect eating habit, there is no doubt that you’ll keep a healthy weight and also lift unnecessary stress away from your body. A steady diet that contains a large amount of excessively spicy or fast food could result in straining of your nervous system. And this will end up resulting in back pains. Conversely, a healthy diet consists of fresh fruits and vegetables, dairy products, whole grains, lean meats and a host of other essentials that keep your digestive tract on track.
If you continuously experience back pains, you should discuss with your doctor about the best sleeping position that is suitable for you. Sometimes, the doctor may suggest that you should sleep on your side with knees pulled up slightly towards the direction of your chest.
However, if your best sleeping position is to sleep on your back, you can place one pillow beneath your knee and the other under your lower back. You also need to know that you could be stressing your back if you prefer to sleep on your stomach. If you don’t find yourself comfortable with other sleeping positions, you can place a pillow under your hips.
Avoid Putting on High Heels: This is most common among ladies. High heel shoes are hazardous as they tend to shift your center of gravity. Apart from that, this sudden shift usually results in strain on your lower back. As a lady, you need to stick to one-inch heel. Even if you need to go for something higher, you need to take along low-heel shoes. Then, you can conveniently slip into them whenever you become uncomfortable.
3. Be Attentive to Your Posture
If you want to prevent back pain, you need to continually use a chair with a straight back as well as low-back support. While seated on these kinds of chairs, you need to keep your knees a bit higher than your hips.
If there is a need to prop your feet on a stool, you can also do that. If there is a need for you to remain standing for a prolonged period, you should consider keeping your head up while at the same time, your stomach is pulled in. More so, ensure that you switch your feet from one position to another every 5-15 minutes. It helps a lot in preventing back pains.
4. Reduce Stress
Probably, you may not know the extent of the impact of stress on your health. Stress could make your muscles tensed, and constant tension could eventually result in back pain. According to Dr. Lustig, any activity that helps to reduce stress could ultimately help in reducing back pains. Above all, you need to indulge in all stress-reducing activities such as meditation, yoga, deep breathing, guided imagery, yoga, and so forth.
5. Quit Smoking
It is a well-known fact that smoking poses a whole lot of effect on the general health and wellbeing of an individual. While smoking increases your risk of infections such as cancer, lung cancer, heart diseases, and many more, it could also be a leading cause of back pains. Several research evidence also suggests that smoking could also complicate all forms of back pain and even make it worse.
However, the reasons why smoking causes back pain may not be entirely ascertained, but there is a possibility of narrowed blood vessels. Whenever a blood vessel is narrowed, it could result in a reduced level of oxygen as well as nutrients reaching the spine. This will, in turn, make the spine more susceptible to injuries, thus causing back pains.
There you have it! Some of the tips to avoid or prevent back pains. With several simple lifestyle changes, you can get rid of back pains. However, back pains shouldn’t be ignored whatsoever. It should be regarded as one of the symptoms of a more serious health condition.
To cap it all, you need to visit your doctor or medical personnel at regular intervals if you’ve observed any sign or symptoms that concerned your health. Your doctor will work things out and get you healthy.