Back pain is one of the most common health problems affecting the people of all ages and genders. According to the survey, out of total patients visiting a doctor about 20% have a back pain complaint. This issue is mostly recurring and would come your way again and again if you continue with the wrong lifestyle or do not take up a well-planned fitness regime to get over it.
If you have already been attacked by mild or severe back pain by now then it is your trigger for a lifestyle change. Here are the simple tips that will help you cure the back pain to large extent and also help you prevent any future attacks.
1. Weight Management
If the reason for frequent back pain attacks is not known then first check your weight because being overweight is the major reason behind this problem. The excess weight concentrated on the middle portion of your body would put extra pressure on the spinal cord and the result would be unexplained back pain. You need to bring down the weight in the normal range through proper weight management strategy. Heavy exercise is also strictly prohibited as this will put extra pressure on the joints and back. Following a diet and some natural weight loss supplement would definitely be a better choice.
2. Activity Level
Some people think that lot of movement and activity are the root causes of back pain. This is not true as your muscles are weakened due to lack of exercise. You can take rest for some time until you get relief but do not make it a habit. Indulge in routine chores and light activity as this will strengthen the muscles slowly. Increase the level of activity as you start feeling comfortable.
3. Watch Your Diet
Watch your diet but not for weight loss. You may watch your diet to get proper nutrition as lack of key nutrition would weaken bones and muscles. Increase calcium and protein intake for muscle building. Healthy diet would result into healthy body, so keep a close watch on your diet.
4. Posture Problems
Wrong posture while sitting, standing, or walking may wrongly affect the back. Stand straight with your tummy tucked in, head up, shoulders pulled backwards, and back straight. Keeping your back straight even at the time of sitting or walking would help in avoiding back problems. Sit in a chair with your back straight and your knees above the hip level. While traveling or when you have to sit for long hours, keep a pillow behind the lower back to provide appropriate support.
5. Sleeping Posture
More than any other position, your posture at the time of sleeping may have the maximum impact on your back. Sleeping on the back would exert lot of pressure on the muscles. You may sleep better on your sides. Take a pillow with the thickness good enough to keep the head straight. While sleeping on your back, avoid putting the pillow below the neck as it will worsen the situation. Putting the pillow below the knee and lower back would ease out the pain.
Apart from the above mentioned modifications, you can introduce some easy changes like –
- Avoid wearing high heels and even if your attire calls for one then do not stand for long or walk much.
- Skinny jeans look good but would hinder the blood circulation. Wear loose clothes especially when you sleep as this would be the time to recover from a full day’s stress.
- Lifting heavy weight on your shoulders or bending from the waist to lift heavy weights would immediately trouble your back. If you have to pick up anything from the ground then sit and pick it up.
- Handbags and laptop bags are major sources of damage. The heavy weight carried in these bags would put strain on both your back and shoulder muscles. You may end up weakening the upper back too. Simple lifestyle modifications and little care would keep the chronic back pain at bay. If the condition worsens then you may visit the medical practitioner as he would recommend some muscle relaxants and pain killers for immediate relief followed by physiotherapy, which will make the pain bearable.
Karishma Pandey is a freelance writer. She writes her views on health issues. Currently she is associated with IshaPur Turmeric Curcumin, an online shop for turmeric curcumin that helps in reducing joint pains.