Advertising
Advertising

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

Advertising

broccoli

    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.

      Advertising

      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

      chiken-pasta

        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.

        Advertising

        4. Vitamin C

        6276660882_b66b635cca_z

          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

          Advertising

          burger

            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.

            More by this author

            10 Reasons A Long-Distance Relationship Will Work 12 iPhone 6 Tricks You Probably Don’t Know But Should We Are Often Confused Empathy With Sympathy but What’s The Difference Actually? To Make Wise Decisions, Ask Yourself These Questions Every Time No Matter What You Say, the First Thing People Pay Attention to Is Only How You Say It

            Trending in Food and Drink

            1 15 Easy-to-Make Crockpot Freezer Meals for Busy Nights 2 5 Savory Ice-Cream Sandwiches Every Dessert Lover Can’t Miss 3 8 Hearty Soups That Will Surely Keep You Warm This Fall 4 8 Mouth-Watering Turkey Stuffing Recipes For Thanksgiving 5 22 Healthy Breakfast Recipes That Fill You Up Without Gaining Weight

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on July 18, 2019

            10 Small Changes To Make Your House Feel Like A Home

            10 Small Changes To Make Your House Feel Like A Home

            Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

            Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

            1. Make the Windows Your Own

            When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

            One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

            2. Put up Some Art

            If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

            Advertising

            Hanging art on the walls will instantly give it personality and make it feel like home.

            3. Improve the Aroma

            A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

            Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

            4. Put out Lots of Pillows and Throws

            A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

            There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

            Advertising

            5. Instantly Class up Your Closet

            If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

            Not only do they look great, but they are better for hanging your clothes as well.

            6. Improve Your Air Quality

            One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

            The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

            7. Fill it with Plants

            Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

            Advertising

            They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

            8. Change the Doorknobs

            Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

            Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

            9. Upgrade Your Tub or Shower

            There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

            Install a new shower or tub today to make your bathroom worthy of a place in your home.

            Advertising

            10. Fresh Cut Flowers

            You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

            You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

            Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

            Read Next