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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

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Featured photo credit: Joshua Earle via unsplash.com

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