10 daily habits to stop back pain

September 21, 2015 by  
Filed under newsletter-miscellaneous

1. Sleep With a Pillow Under Your Knees

Elevating your legs slightly relieves pressure on your back as you sleep.
Sleeping on your back puts an estimated 55 pounds of pressure on your spine.
By placing a pillow under your knees, you can cut that pressure in half.

back pain

2. Up Your Calcium and Vitamin D Intake

Strong bones can help prevent osteoporosis,
one of the most common causes of back pain later in life, particularly for women.
Keep the bones in your spine strong by consuming plenty of calcium and vitamin D,
whether in milk, yogurt, leafy greens, or vitamin supplements.
However, always consult you doctor before taking any kind of supplement.

3. Work Your Core

The numerous health benefits of exercise are well known,
but a regular strength training routine that focuses on the core muscles of the body
can also help reduce your risk of back-related incidents, such as strains and muscle spasms.
For a stronger, more flexible back, try to incorporate some sort of back
and abdominal strengthening exercise into your workout at least twice a week.

Back Pain

4. Change Your Shoes

Comfortable, low-heeled shoes are best bets for back pain prevention
as they reduce the strain on the back while standing.
Sorry ladies—pumps with less than a one-inch heel are the best bet for your back.

5. Straighten Up

Good posture isn’t just a way to look more proper.
It protects the intricate pieces of your spine to keep them functioning and healthy.
Bad posture puts strain and stress on the back and, over time,
can actually change the architecture of the spine itself.
Avoid rounding your shoulders, slouching, or bending sideways while standing.

6. Don’t Slump Over Your Desk

When sitting in your office chair,
use the same good posture techniques you would use while standing.
Because many of us spend hours each day sitting down,
it is absolutely critical that you maintain good posture and support your back.
Choose a quality chair that provides firm support in the lower back area,
and make sure your knees are a little higher than your hips when you sit.

back pain

7. Mingle

Whether you are at an office party or a bar for happy hour,
avoid sitting in an awkward position or standing in one place. Instead, move around the room.
This prevents undue pressure on the spine, a result of standing in one place for too long.

8. Put Out That Cigarette

We all know smoking is a serious health risk, but numerous studies have found
that smokers are also more likely than nonsmokers to experience back pain,
particularly later in life.
One reason for the higher risk is that nicotine restricts the blood flow to the spine’s disks,
and this can cause them to dry out, crack, or rupture.
Smoking also reduces the amount of oxygen in the blood thus reducing nourishment
for the muscles and tendons in the back.
An unhealthy, weak back is more vulnerable to accidental strains
and pulls that cause back pain.

back pain

9. Lighten Your Load

Back pain is frequently caused by improper or heavy lifting,
but it doesn’t happen only to those lifting heavy boxes on the job.
Carrying a bulky laptop bag, suitcase, camera,
or load of groceries could also cause a sudden strain on the back.

Whenever possible, take some weight off your shoulders by carrying less,
distributing the weight to both sides of the body,
or shifting the weight from shoulder to shoulder to give each side a rest.
For heavier loads, such as bags of groceries or boxes of files,
consider using a rolling cart or bag with wheels.

10. Stretch

Standing, sitting, or lying down in one place for an extended amount of time
may be a necessary part of life, but it is not healthy for your back.
Relieve the strain of the day whenever you can by getting up,
walking around, and doing some simple stretches.
This will help keep the blood flowing through the bones and muscles of your back
and ease away any strains or aches caused by inactivity.

– fwd: vc mathews

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