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5 Tips To Prevent Back Pain

5 Tips To Prevent Back Pain

Back pain is one of the most common health issues. In fact, 4 out of 5 people experience lower back pain at some point in their lives. It is one of the leading reasons behind people missing work. Back pain may be due to accident or injury but in most cases, it occurs due to people’s failure to do everyday activities correctly.

If you are concerned by the statistics about back pain in adults, here are five simple tips to help you prevent it.

1. Maintain proper posture.

Most people these days spend a large portion of their day sitting in front of a desk. Unfortunately, most have poor posture and tend to slouch. Slouching is unhealthy as it puts unnecessary strain on your lower back. This leads to fatigue, back, neck and shoulder pain and even abnormal alignment of spine.

Sitting up straight while working is therefore very important. To do this, make sure that your chair and workstation are at appropriate distance and height. Ensure that you are sitting in a comfortable chair with proper support for your back, arms and neck. Distribute your body weight evenly on both hips and keep your knees even or slightly higher than your hips with the help of foot rest if necessary. Also, do not sit for prolonged periods; stand up and go for a walk from time to time.

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2. Exercise.

Lack of time and sheer laziness may have reduced people into mere sedentary creatures, but the human body was naturally built to be active. To keep your body in top shape you’ll have to exercise regularly.

Exercise strengthens muscles and help keep you flexible. Strong muscles are necessary to support spinal discs. Weak muscles cause spinal discs to absorb a lot of load, which can cause back pain.

In addition, exercises keep your body in shape and at a healthy weight. Back problems are more common in people who are out of shape and obese because the back has to constantly support the extra pounds.

While exercising is important, what’s more important is doing it properly. Rather than working out heavily on just the weekdays, it will be better to spread out exercising over the course of a week. Furthermore, avoid lifting very heavy items as they put a strain on your back. Instead, stick with exercises that improve core body strength and muscles like strength training, swimming, abdominal crunches and Pilates.

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3. Eat the right food.

The saying “You are what you eat” is very true. Your body needs a healthy, nutritious supply of food to keep functioning at its best. Eating a balanced diet with variety of vitamins, minerals, protein and other nutrition will nourish your bones, discs and muscles and make your back stronger.

Besides, healthy food, with sufficient fresh vegetables and fruits, lean meat, dairy product and food rich in fiber, keeps your digestive system clean and well-functioning. It is well established that irritated bowels and constipation can put pressure on your lower back and cause significant pain. Furthermore, balanced diet keeps your weight in check and thus can help to avoid weight related back pains.

On the other hand, inflammatory foods like processed cheese, enriched white flour and alcoholic drinks can increase back pain. Also avoid spicy food, junk food and sugary foods, which are bad for your back.

4. Get a regular massage.

Just like your body needs activity, it also needs refreshment. People live a very stressful life – the physical and mental demands of today’s workplace is more than enough to make anyone exhausted. In the absence of proper rest and relaxation, your back might suffer heavily as stress-induced muscle tension can lead to back problems.

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A proper massage is probably the best way to release all the stress in your mind and relax your muscles. Whether you go to a professional masseuse or opt for the massage chair, incorporating massages in your fitness regimen will work wonders for your health and fitness. You can have a full body massage to rejuvenate your body, or opt for targeted massages that concentrate on removing pain from sore muscles.

Massage also helps you to improve your spine alignment by reducing pressure on the nerves and improving your posture, both which are essential to prevent back problems.

5. Quit smoking.

Here is one more reason to quit smoking: it causes back pain. The numerous health hazards of smoking cigarettes are well-publicized. Smoking considerably raises your chances of getting cancer such as lung, gum and colon cancer. It increases risks of heart attacks, strokes and other cardiovascular diseases like angina and serious pulmonary diseases like bronchitis. Even psychological problems like depression and anxiety can be attributed to smoking.

To add to all these, smoking also causes back problems. Consumption of nicotine results in the hardening of arteries. As a result blood flow is reduced in the spinal region accelerating disc degeneration. Furthermore, smoking reduces the absorption of calcium, a vital element necessary to keep bones healthy and strong.

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Of course, giving up smoking is easier said than done, but it you are dedicated enough you can do it. Nicotine gums and patches may be able to help you quit smoking for good.

Featured photo credit: Vimeo via i.vimeocdn.com

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Nabin Paudyal

Co-Founder, Siplikan Media Group

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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