Chances are you, your spouse, your children, a friend - someone you know - suffers from back pain. Many studies show most have suffered from it at some point. Other studies out recently even show that low back pain is a major cause of disability. That leads to a host of other problems or certainly missed opportunities. We can't have that.
Sometimes, back pain with symptoms like these indicates you need to see your doctor. Provided you have determined with your doctor nothing serious is causing the pain, caring for your back can really boil down to a lot of daily things you do and don't do to keep it strong and flexible. Come see some simple switches and easy strategies you can take to help you stand tall and guard against future back pain.
Pills Mask the Problem
- liver damage
- kidney damage
- stomach bleeding
11 Steps To Create A Strong Back
1. Pillows are not just for your head.
Yes, that's right. Slip one under you knees too. Those pillows can help keep the high amount of pressure off your back. A pillow under your knees slightly elevates your legs to relieve that pressure on your back as you sleep or even while lying down reading.
Don't miss this: Here is how to choose a perfectly healthy pillow just for you.
2. Spend the extra cash for a good mattress.
3. Check your emotions.
Your emotions have a major impact on your health including your back. It is common to tighten muscles when feeling stress exacerbating back issues. Meditation and massage can be helpful to deal with stress. Whirpool baths can be a great aid as well to encourage muscle relaxation and increased circulation.
Don't miss this: Here are foods you can eat regularly that actually calm your mind!
Your vitamin D and calcium levels should be at the proper levels to prevent osteoporosis that can carry lots of back pain. Consume plenty of calcium-rich foods like these and vitamin D rich foods like these. Get your blood tested for vitamin D and supplement, if necessary. A few minutes each day in the sun lets your body create vitamin D as well.
Don't skip the core work during your exercise program. A strong core means a stronger back. Weak back and abdominal muscles cannot properly support the spine. If you’re mostly sedentary and then exert yourself on rare occasions, you are more likely to injure your back.
Don't miss this: Exercise is crucial to reducing back-related incidents. Here are a few exercises to incorporate into your routine.
No hunching, slumping, rounding your shoulders or otherwise looking downtrodden when sitting or standing. Good posture looks like this. It protects your spine and helps keep it from permanently changing it into that unattractive and painful stature. Besides you look a lot more confident standing up straight!
Lots of studies point out that smokers are more likely than nonsmokers to experience back pain. Perhaps this is because the nicotine restricts blood flow and nutrients to the spine causing splits, cracks or even ruptures.
9. Lighten the load and life with your legs.
Nice of you to help your friend move into her new place but be mindful of proper lifting techniques. And, those bulging backpacks and laptop bags, suitcases, etc. can do some damage, too. Distribute the weight when you can. Don't throw out your back on first day of vacation by throwing your suitcase around.
Standing, sitting, or lying down in one place for an extended amount of time is not what we are made for. Get up and move around regularly. It keeps the blood flowing through the bones and muscles of your back as well and eases strains.
Don't miss this: Here are some great fitness plans for all levels.
If your pain persists, seek help from your doctor or chiropractor and consider physical therapy, massage therapy as well as acupuncture to heal you back.
For Even More On The Topic . . .
- Try these other home remedies that may help you or your family feel better soon!
- Here are some basics on how yoga, Tai Chi and some other ancient practices can keep your back fit and flexible.
What about you? Any tips to add to the list that helped you with back pain? Please tell us in the comments.