It is a bit difficult to know the exact cause of back pain; you may
adopt some actions to reduce your back pain and prevent it from
worsening. It can be achieved by decreasing strain, protecting your
vertebral column, reducing pressure, and making your muscles stronger.
If you adopt some daily habits, you can relieve your back pain and enjoy
a happy and healthy life. Some of the habits are following
• Keep a pillow under your knees while sleeping.
Pressure is put to your back and spinal column while you are sleeping.
Pressure on your back is decreased to some extent if you elevate your
legs while lying. This can be achieved by placing a soft pillow beneath
your knees.
• Increase your calcium and vitamin D intake.
If you have strong bones, you are protected from osteoporosis.
Osteoporosis is the most common cause of chronic back pain in the
advancing age, particularly in the females. If you take plenty of
vitamin D and calcium in the diet, you are protected from osteoporosis
and back pain. Calcium is found in milk, yogurt, and green leafy
vegetables. Vitamin D is found in fatty fish, egg yolk, cheese, and beef
liver.
Change your shoes
Wear shoes which are
comfortable for you and low-heeled. They reduce the stress and strain
from your back in standing position. Shoes which have heels of less than
one inch are suitable for your back.
Straighten up
Good posture protects your spine and keeps it healthy thus it performs
its work more effectively. Bad posture changes the architecture of the
spine and thus exerts extra pressure on it. Thus you should avoid
slouching or bending sideways while standing and rounding your
shoulders.
Do not slump over your desk
When you are
sitting in a chair, always adopt a good body posture as you do while
standing. It is mandatory for the health of your back especially when
you use to sit for several hours a day. Select a chair that provides
support to your lower back. While sitting, make sure that your knees are
slightly at a higher level than your buttocks.
Abandon cigarette
Smoking is an unsafe practice for health. Persons who smoke, have a
greater risk of suffering from back pain than nonsmokers because smoking
compromises the blood supply to back muscles which already do not have a
rich blood supply. Intervertebral discs also dry up and crack due to
smoking because of compromised blood supply. A weak back is more prone
to accidental strains and forces that cause a backache.
Lighten your load
Heavyweight lifting or poor lifting techniques are also common causes
of back pain among the heavyweight lifting workers. Carrying a heavy
laptop bag, camera, a load of groceries and suitcase puts a strain on
your back. Try to divide the weight into both sides of your body equally
whenever you lift the weight and try to shift the weight from shoulder
to shoulder. Use a rolling cart or bag with wheels for heavyweights so
that your back has to suffer less strain.
Sleeping position
The best sleeping position is to sleep on your sides whenever you are
suffering from back pain. Do not curl up your body even you have strong
desire to do so and keep your body straight. Do not sleep on your
stomach otherwise; your back pain will enhance.
Reduce your pain while walking
You can perform the exercise with a backache by keeping your head in a
higher position and pointing the toes of your feet straight. To avoid a
backache after exercise or work out, stretch your body when you return
home and take proper drinks. Hydration makes your spine healthy.
Drive comfortably
Consider following tips while driving to avoid back pain.
• When you are driving, sit on your ischial tuberosity (sitting bones) and do not keep your knees higher than the hips.
• Keep shoulders in the relaxed position and backward direction and
grip wheel with both hands to reduce the strain from your arms and
shoulders.
• Take frequent intervals of a break when you are driving for many consecutive hours.
Participate in life
It is not a healthy attitude to abandon the physical activities at all
when you are feeling back pain. It is proved from researches that
adopting good physical activities during the back pain enhances the
recovery because blood flow is maintained thus and repair occurs at a
faster rate.
Take frequent breaks during a prolonged activity
Whenever you are doing an activity which requires the maintenance of
the same posture for a prolonged time, e.g., watching a movie on T.V. or
your office work, you must take frequent breaks of walking or
stretching at regular intervals to relax the tensed muscles. You should
take a break of 10 minutes after every one hour.
Work your core
We know a number of health benefits of exercise. A regular routine of
exercise that focusses on your core muscles reduces the risk of your
back injuries, such as muscle spasm or strain. If you include back and
abdominal muscles strengthening exercises to your daily workout
schedule, you may prevent yourself from back pain or back injuries.
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