Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

More by this author

Nabin Paudyal

Co-Founder, Siplikan Media Group

Benefits of Sauna: 8 Ways It Makes You Healthier and Happier 25 Websites Other Than Social Media To Upgrade Your Life Think That Positive Mantras Help a Lot? Try Value Affirmation Instead 6 Successful Entrepreneurs Who Struggle Through Dyslexia Every Family Has Its Problems, This Is How Some Stick Together No Matter What

Trending in Health

1 11 Simple and Effective Ways to Manage Stress 2 Causes of Insomnia and How to Overcome It (The Complete Guide) 3 13 Bad Habits You Need to Quit Right Away 4 Can You Stop Depression from Damaging Your Brain? 5 Why You’re Feeling Tired All the Time (And What to Do About It)

Read Next

Advertising
Advertising
Advertising

Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

Advertising

2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

Advertising

Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

ablab

    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

    Advertising

    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

    Advertising

    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

    Read Next