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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 January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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