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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 March 24, 2021

            8 Smart Home Gadgets You Need in Your House

            8 Smart Home Gadgets You Need in Your House

            We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

            On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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            Take a look at some of the most popular “smart gadgets” on the market:

            1. Smart Door Locks

            A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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            2. Smart Kitchen Tools

            Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

            3. Mini Home Speaker Play:1

            If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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            4. Wi-Fi Security Cameras

            These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

            5. Nest Thermostat

            This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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            6. Smart Lighting

            Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

            7. Google Chromecast Ultra

            Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

            8. Canary

            This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

            Featured photo credit: Karolina via kaboompics.com

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