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How to Prevent Lower Back Pain

How to Prevent Lower Back Pain

Everybody, at some point in their life has undergone back pain. It is a familiar complaint brought about by spinal misalignment, a certain disease or as an effect of a certain injury. The pain can be a slight ache located in the lower back or a harsh, throbbing pain that will affect your capacity to lean down or stand straight.

Most of the time, back pain is caused by strained ligaments and muscles that envelop the spine but it’s also brought on by other factors. It can be treated accordingly and having an awareness to its causes and warning signs is one of the keys in avoiding it.

Below are tips that you can read in detail to avoid getting back pain from work and sleeping.

How to Avoid Back Pain at Work

correct sitting posture before a computerMost of us work in front of the computer for an extended time and huddling in front of your hardware can lead to back pain at some point. Here are some simple procedures you can do to prevent back pain and your body will thank you for it.

  • Always see to it that you keep your head up at all times. Concentrate on making your head and neck aligned on top of your shoulders.
  • Put your mouse next to your keyboard so you won’t have to reach for it every time, turn your arm or your shoulder while clicking or moving the mouse.
  • Choose a chair that will let your lower back lean comfortably next to a lumbar support. Make it recline slightly by tilting its back.
  • Breathe starting from your gut so your core muscles can support your upper body.
  • Sit comfortably and make sure that your torso is situated approximately an arm away from the computer monitor. The monitor must be at, or 2-3 inches over, eye level.
  • Keep your feet planted flat on the floor at all times and they must be kept apart a shoulder-width to ease the tension that forms in your ankles and knees,
  • Your knees should be positioned at 90 degrees above your ankles to keep your spine straight.
  • Stretch out your shoulders and settle them above your hips.
  • Avoid crossing your legs because it can strain your pelvic muscles and it can cause varicose veins by interfering blood flow.
  • Avoid staying in one position for a long stretch. Stand up, flex a bit and walk for one minute every 30 minutes. A quick trip for coffee or the comfort room will do.

How to Prevent Back Pain While Sleeping

best posture for sleeping with back painIt is worse enough that you cannot get enough sleep but if you have a hard time getting your snooze on because of the pain happening on your back, then expect a bad-tempered you at work the next day. Lack of rest because of back pain can lead to a weak immune system and weight gain.

Here are some easy tips to avoid back pain attacks from disrupting your sleep.

  • Run a relaxing hot bath

Tension around your muscles brought about by stress can make anyone restless. Take a shower or a nice bath and allot some time massaging your neck or shoulders under warm water.

  • Try some yoga positions before bedtime

Lower back pain is at times caused by factors like strained abs, hips and back muscles. There are yoga poses available to counter this so try one of them to ease those problem areas.

  • Examine the way you sleep

incorrect mattress for sleeping with back painThose who sleep on their side and stomach usually undergo this ailment in the course of sleep. Sleeping on your stomach won’t support your spine, this makes the spine curve towards the floor which then constricts the lower spine. Meanwhile, sleeping on the side makes the spine rotate because the top of your knee and your thigh tend to slip forward.

To keep your spine in check, always sleep on your back and place pillows underneath your knees. If you can’t help but sleep on your side, then make sure that you put a pillow among your knees to keep your spine from rotating in just one course.

If you can’t help but sleep on your stomach, avoid compacting your spine by tucking a pillow under your pelvis. To keep strain from forming on your neck and upper back, go ahead and place a flat, even pillow under your head.

  • Inspect your mattress

correct mattress for sleeping with lower back painOld mattresses must be replaced with a new one. A mattress that has given your service for 10 years or more should be changed with a firmer one so it won’t slump and droop under your weight. Sleeping in a saggy bed will cause your spine to curve.

Be sure that you invest on a good-quality bed since you will be spending 6-10 hours sleeping on it, every night for 365 days.

  • Get going with the proper diet and exercise

exercise for lower back painWeigh can be a factor in those back pains. Additional pounds on your frame can add excess pressure on your spine. Engage in a proper diet and fitness routine and you will detect an improvement.

Good exercise habits will greatly cut down other issues like tightness around your muscles and inflammation. If you sport regular you will stay more healthy, less overweight, and you keep your body in condition. Try to have a fixed appointment with a sporting buddy and go jogging, playing squash or go swimming every week. Exercising is good to prevent lower back pains. Build it up slowly and consult your physician beforehand.

Dietary Check – What You Should Be Eating and Not Eating

We become what we eat, and a good look at the daily types of food we put in our mouths can easily map the nutrition – and deficiency – that we get. It can also help in pinpointing foods you should avoid to prevent lower back pain.

  • Foods that can help you avoid back pain

Eat anti-inflammatory foods to beat back painInflammation is just one of the many factors that can trigger back pain. A change in diet is mostly recommended by plenty of physicians since there are available foods that can help counter inflammation. However, there are also certain edibles that can amplify it.

If you constantly suffer from this ailment then a change in your meals might help you fight back the problem. All you have to do is carefully pick the kind of food you partake in and you can greatly minimize attacks and in turn, sustain proper nutrition.

If inflammation is left unrestrained, it can spread throughout your body and trigger various ailments, not only back pain. Here are a few diet tips that you can put to heart as you tread the path to wellness.

  • Indulge on your vegetables

Inflammation can be fought by maintaining a plant-based diet. Foods rich in omega-3 like tuna, salmon, sardines, mackerel, black cod, herring and trout combined with chia seeds and flax seeds can greatly combat inflammation.

Meanwhile, colorful vegetables like beets, berries, cherries, grapes, pomegranate and sweet potatoes are also recommended. Not only do these edibles contain factors that can fight inflammation, they are rich in nutrients too. Basic herbs and spices like garlic, basil, rosemary, onions, cumin, ginger, turmeric, and oregano possess anti-inflammatory properties as well.

Drinking herbal teas like oolong tea and green tea is advised by physicians and nutritionists too.

Brightly-hued fruits and vegetables can help fight back inflammation in the spinal column’s cartilage. Leafy vegetables like broccoli, kale and spinach were proven inflammation fighters for decades.

Other recommended chow include olive oil, nuts like almonds, walnuts and pecans, avocados, lean meats from turkey and chicken, cocoa and several kinds of beans.

  • Foods to avoid

Some people have noted that certain vegetables from the nightshade family can cause inflammation. The usual culprits include veggies like eggplant, tomatoes and peppers but so far, no research has supported this theory.

Processed foods were said to cause fuel inflammation and products like this include carbs like pasta, rice and white bread. Drinks and snacks with sugar or alcohol, foods with hydrogenated oils and caffeine should also be sidestepped.

Corn, cottonseed, grapeseed, peanut, safflower, sesame, soybean and sunflower oils are all examples of hydrogenated oils. Monounsaturated oils like olive oil and canola oil are better substitutes that you can use for your cooking.

Steer clear of foods with preservatives as well like junk food and pastries.

  • Get enough Calcium

Your bones store calcium and as you get older, it can be harder to sustain bone mass, which can lead to conditions like osteoporosis and other bone-related illnesses. Thus, if you want to stay away from back pain, you should get proper amounts of calcium.

You must acquire not more than 2,000 mg of calcium every day, through supplements or food stuff. Be certain that you are not getting above the required dosage, because anything higher than that can increase your chances of acquiring ailments like atherosclerosis and heart issues. Excessive calcium intake can also lead to bone fractures.

To add, it is also advised that you get your calcium from pure resources. However, you can make do with supplements if you are not getting enough calcium from your diet. Foods like cheese, milk, yogurt and other dairy products are considered pure and natural resources of calcium.

Leafy vegetables like collard and mustard greens, turnip greens, kale, broccoli, and spinach as well as kelp and soybeans are also rich sources of calcium.

Other greens which provide calcium include bok choy, edamame and okra. White beans, almonds and tofu are excellent sources of calcium too. When it comes to fruits, oranges and figs were proven to contain helpful amounts of calcium.

Lastly, canned fishes like sardines and salmon contain enough calcium to make your bones stronger and keep you healthy.