The Prevention of Backpain
Back Pain is one of the most common complaints and a leading cause of disability worldwide. There are many reasons for back pain and one should not try to self diagnose, however fortunately you can take measures to prevent or relieve most common back pain episodes. To keep your back strong and healthy, we have some tips for you.
Number One, Exercise is the best Advice!
Strong core muscles are important to provide support for the lower back and avoid injury. Regular low impact aerobic exercise can increase strength and endurance in your back, allowing your muscles to work more effectively. It also increases blood flow to the spine, which supplies healing properties and hydration to the structures in your lower back. Walking, swimming and bike riding are perfect low impact exercises to incorporate into your everyday life. Exercise also keeps your joint’s fluid. Exercise keeps your weight down and being overweight, especially around the waist, puts added strain and pressure on your back. Do back-strengthening and stretching exercises at least 2-3 times per week. Stand and sit up straight.
Maintaining a proper posture is essential for a healthy back, and to keep it strong. How you sit, stand and lie can have a major effect on your back. Poor posture places pressure on your back and can cause degenerated discs to become painful. Movement is also imperative for your posture and spine, if sitting at a computer or desk for hours on end, you need to make sure you are not slouching, break up long periods at the desk by getting up and practicing stretching exercises and go for a walk at lunchtime. Yoga, Pilates, meditation and Tai Chi are great exercises that also help posture and improve flexibility and strength of your back and muscles. Stretch your hamstrings. A common cause of back pain is tight hamstrings. Avoid heavy lifting or lift heavy objects correctly, make sure you bend your knees and keep your back straight, make sure your leg muscles are doing most of the work. Distribute your weight evenly. Push rather than pull and know your limits with what you can lift or carry. Avoid sudden movement’s which will put strain on your muscles. Wear flat shoes, this is a big one for many women out there. High heels put massive pressure on your back and the curvature of your lower spine. Wearing flat shoes with a cushioned sole will reduce the stress on your back. When driving make sure you are sitting up straight and that your back is properly supported. Before partaking in everyday activities such as lifting, gardening or vacuuming at home, warm up with stretching exercises to prevent muscle strains and injury.
Eat and Drink Well
Drinking plenty of water, minimizing or not drinking alcohol, eating a healthy anti-inflammatory diet. If you maintain a healthy diet you will maintain a healthy weight with exercise and maintaining a healthy weight will eliminate putting pressure on your back. Use a BMI calculator to find out if you are in the healthy weight range for your height. A diet full of excessively spicy or fast food can strain your nervous-system which will cause back problems. Eat a diet full of fresh fruits and vegetables, lean meat, fresh dairy products and whole grains to keep your digestive system functioning to it’s full potential. If your intestines are working properly this will maintain your spine as your inner and outer are related. It is a well known fact that irritable bowel causes low back pain.
Don’t Stress Out
You probably don’t even know when you are doing it, or maybe you do. If you stress, you tense your muscles and this kind of constant tension can cause back pain. Again practices like meditation, deep breathing, yoga, pilates and tai chi will reduce stress and help prevent back pain.
Natural home remedies for back pain do exist. Ice is a great reliever, it temporarily blocks pain and helps reduce swelling. Work on your posture as we stated before, before rising of a morning, lie on your back and slowly stretch your arms overhead, pull your knees to your chest one at a time. The stretching will help your muscles get ready for the day. Bromelain is derived from the pineapple and has an enzyme that promotes circulation, reduces swelling and helps the body reabsorb the by-products of inflammation. Valerian is said to have a sedating effect which will help release muscle and back spasms. Massage, now this is a great way to finally get that massage you deserved! Plead it is good for your back. Release your inner Endorphines, these are hormones made naturally in our bodies, but what most people don’t know is that Endorphines help alleviate stress, anxiety and depression, which are all associated with chronic back pain. To release the endorphines once again aerobic exercise comes in at Number One.
Types of Back Pain
There are different types of pain. Acute pain usually lasts from a few days to a few weeks, definitely no longer than 3-6 months, Chronic Pain which lasts for more than 3 months, or beyond the point of tissue healing. This type of pain may also be called “chronic benign pain” or “chronic non-cancer pain” depending on the situation. Acute pain is often caused by a fall or an accident. Acute pain will usually get better on its own without intervention on the other hand chronic pain is much less common and usually requires intervention. Breakthrough pain, which is a sudden pain that often happens in between scheduled painkillers. Bone pain happens when cancer is affecting the bone. Soft tissue pain occurs from inflammation or damage to organs, muscles or tissues. Nerve pain occurs when the nerve is damaged, referred pain happens when pain is felt in one part of your body and the cause is somewhere else. Total pain includes your whole being emotional, physical and psychological.
“Anything you do to improve your overall health will improve the health of your spine and back and Prevent back pain.”