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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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Co-Founder, Siplikan Media Group

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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