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5 Things Your Diet Can’t Be Missing To Get Rid Of Lower Back Pain

5 Things Your Diet Can’t Be Missing To Get Rid Of Lower Back Pain

If you have ever suffered from lower back pain, you will know just how painful and debilitating this can be. You may also have tried a host of reactive measures to alleviate lower back pain, from gentle muscle exercises to practicing yoga.

What you may not be aware of, however, is that there are also numerous preventative methods of avoiding back pain. Absorbing the right nutrients from your diet is crucial, for example, as this aids muscular strength and flexibility while ensuring that you maintain a healthy weight.

5 Nutrients That Will Help you to Alleviate Lower Back Pain

The following nutrients also enable your body to repair itself after an injury, which can also negate the risk of long-term complaints and alleviate lower back pain:

1. Calcium

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    Let’s start with calcium, which has proven qualities that enable muscles to contract and relax properly (including those that surround your heart and other organs). This can be found in numerous food items, including citrus fruits, soybeans, tofu, salmon and sardines. Leafy vegetables such as kale and broccoli are also viable natural sources, although similar items such as Swiss chard and have a negative impact on consumption rates.

    Both men and women should aim for an average intake of 1,200 milligrams each day, which the body’s utilization of calcium can also be enhanced by the consumption of Vitamin D.

    2. Potassium

    potato

      Potassium is another key nutrient and one that serves the pivotal role of communicating nerve impulses to individual muscle groups (allowing them to stretch and relax as required). Although this is present in meat, grains and dairy products, it remains a seminal component of fruit and vegetables and these should play a central function in your diet. Both men and women also need to consume an estimated 4,700 milligrams each day, so items like bananas and potatoes should be eaten regularly.

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      For preventative care, parents should also encourage the consumption of potassium in their children from an early age. After all, nations like the US and the UK have disproportionately high rates of back pain and among the lowest, recommended quota of fruit and vegetables per day, while schools are already partnering with outlets such as Premier Polytunnels to empower healthier diets among youngsters.

      3. Protein

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        While it is proven that a lack of protein can restrict your ability to build muscle mass, it also hinders the body’s capacity for maintaining and repairing damaged tissues. Conversely, a protein-rich diet improves your energy levels and enables muscles to contract properly, so it is important to consume food items such as chicken, fish, beef, eggs and milk. The recommended consumption levels only differ slightly between athletes and everyday citizens, with two or three servings of lean protein enough to maintain functionality.

        If you are a vegetarian or a vegan and cannot consume meat or dairy, consider introducing legumes, seeds, grains and dark, leafy vegetables into your diet.

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        4. Vitamin C

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          We have already touched on the importance of Vitamin D in your diet, but Vitamin C is also a vital component. This nutrient produces collagen, which is a connective tissue that makes up a staggering 90% of all muscle mass in the human form. It can also be found in most fruits, particularly citrus items such as oranges and lemons.

          Once again, vegetables are also a rich source of Vitamin C, with bell peppers, broccoli, Brussels Sprouts, spinach, tomatoes and potatoes all key dietary components. If you are a man, aim for an average consumption level of 90 milligrams each day, while women should target a slightly lower intake of 75 milligrams.

          5. Iron

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            The relationship between iron and muscle has been well-researched, with the former enabling red blood cells to oxygenate the latter. An iron-rich diet can ensure that your muscle cells supply the required level of oxygen to the core tissues and fibres, enabling them to function well under stress and over a prolonged period of time. This is key to reducing injury, particularly for those who work in physically demanding jobs.

            Iron can be found in red meat, poultry, eggs, fruits and fortified grain products, while it is also a key component of green vegetables such as spinach and broccoli. The recommended, daily consumption level for men and women aged under 51 is 8 milligrams, and this rises to 18 milligrams for women who are older than this.

            The Last Word

            Make no mistake; back pain is a debilitating condition that is thought to cost $34,000 per 100 employees annually in the US alone. It is also considered to be a key contributor to a lack of employee engagement across the globe, so eliminating it can improve your quality of life and improve your career prospects.

            So, if you do find yourself struggling with lower back pain, seek out professional guidance and shape your diet accordingly. If you are pain-free for now, focusing on incorporating these nutrients into your diet and preventing problems in the future.

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            Last Updated on August 4, 2020

            8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

            8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

            Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

            What we don’t seem to have is any meaning left in our world.

            By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

            I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

            Less is more.

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            Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

            What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

            Consider just some of the benefits of living with fewer possessions:

            1. Create Room for What’s Important

            When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

            2. More Freedom

            The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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            3. Focus on Health and Hobbies

            When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

            Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

            You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

            4. Less Focus on Material Possessions

            All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

            We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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            It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

            5. More Peace of Mind

            When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

            The less things you have to worry about, the more peace you have, and it’s as simple as that.

            6. More Happiness

            When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

            You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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            7. Less Fear of Failure

            When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

            In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

            8. More Confidence

            The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

            What’s Next? Go Minimalism.

            If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

            Featured photo credit: Unsplash via unsplash.com

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