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5 Ways to Prevent Back Pain

Back pain has many causes and can take different forms ranging from sudden sharp pain to a persistent dull ache. Some back pains can be caused by a fracture, sprain or an accidental injury while a disease or a medical condition such as arthritis can cause other back pains. Some people might develop back pain during pregnancy, or due to being overweight. Acute pain occurs in the short term and gets better on its own after a few days or weeks while chronic pain is long term, and lasts for a long period as it keeps coming back. Fortunately, you can prevent and lessen the effects of your back pain by taking a safe approach that helps protect the spine. This article looks at five ways to prevent back pain.

  1. Regular Exercises

Exercising your core muscles helps to increase blood flow to the spine, which provides hydration and healing nutrients to the structure in your back. Strong core muscles prevent injury and offer support to the lower back. You need flexible muscles to get moving and you are likely to feel pain if you are not in good shape. Regular physical activity helps to keep your joint fluids to reduce excess friction that causes pain in the lower back. It also relieves inflammation and muscle tension, which are major, causes of back pain.

  1. Maintain Proper Posture

Slouching over your phone or computer can put a lot of strain on your back causing pain. Standing or leaning with the wrong posture also has the same effect and some people never realize the cause of their pain until it becomes chronic. It is recommended to work at an ergonomically structured workstation whether you are at home or the office. It is also a good idea to break up long periods of work with stretching exercises if you have been in front of your computer for several hours. Practicing a good sitting and standing posture helps maintain the natural curves of your back by keeping them strong.

  1. Eat a Healthy Diet

Good eating habits help you maintain a healthy weight and reduces stress on your body. Adding extra pounds by eating unhealthy foods can worsen your back pain especially in your midsection. It puts a strain on your lower back by shifting your center of gravity to the spinal structure. People who are overweight or live with obesity not only suffer from back pains but also increase their risk of other health complications such as heart disease or diabetes. The best way to prevent back pain is to watch your weight by eating a healthy diet comprised of fruits, vegetables, proteins, carbohydrates, and other essential nutrients.

  1. Adjust Your Sleeping Position

Long hours of sleep with a wrong posture puts a lot of pressure on the spine. This might be the reason behind your persistent back pain. Your doctor can advise you on the best sleeping position if you are prone to back pains. Health experts recommend sleeping on your side with legs stretched or knees pulled up slightly towards the chest. If you prefer sleeping on your back, you need to place a pillow under your lower back and another under your knees. It is not a good idea to sleep on your stomach, as it can be hard on your back.

  1. Lifestyle Changes

Making a few lifestyle changes not only helps to prevent back pain but also improves your overall health. If you like going to the gym, you need to be careful how you lift heavy objects as it could hurt your back. It is not advisable to put on very high heels as they strain your lower back by shifting your center of gravity. It is also important to avoid skinny jeans or tight clothing because they interfere with walking, sitting, or bending. Talking to your doctor about situations that cause your back pain is a good idea as they can recommend long-term lifestyle habits that help improve your condition.

A flexible spine reflects the overall health and wellbeing of your body. Your lumbar spine benefits significantly from anything you do to improve your physical fitness and overall health. Although exercises might help with your back pain, it is also important to get enough rest as too little sleep can worsen an existing back condition. If you work for long hours in front of a computer, take some time to do some stretching exercises as they help relieve muscle tension around the lower back. Incorporating these changes in your daily life not only prevents back pain but also improves your overall health and wellbeing.

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