Back pain is mainly a result of trauma, mainly a car accident or fall. In many cases, back pain can occur due to daily activity done in an incorrect way. Some of the activities such as sitting for a long time on a chair, twisting to reach an object, lift an object, etc.
The good news is that back pain can be prevented. A little adjustment in day to day routine will help you do. Here are some effective ways to avoid spine problems:
1. Lifting Weight
Strictly avoid lifting objects heavier than 25 per cent of your body weight.
2. Eat Right
Maintaining good eating habits will help you maintain a healthy body weight. Avoid having spicy or fast food. These foods can strain your nervous system. This will create back problems. Follow a diet of fresh fruits and vegetables. Also add dairy products, whole grains, and lean meats to your regular diet. This will keep your digestive tract healthy. Studies have revealed that individuals with low back pain also have irritated bowels. Intake of vitamin D is also important for bone health. Ask your doctor to prescribe calcium and vitamin D supplements.
3. Sleep Position
Sleep sideways to prevent problems with back. It is not advisable to sleep flat on your back. If you are habitual of sleeping on your stomach, place a pillow under lower abdomen. This will help you to take stress off your back. A supportive mattress and pillow will alleviate pain and stress. You can consult a doctor about the best pillow and mattress for your condition.
4. Pain Control
Speak to your doctor about over-the-counter medications for controlling inflammation and pain. Most spine surgeons suggest other treatments before considering a surgery. Spine surgery is suggested only if all other treatment options fail.
5. Strengthen Core Muscles
Strengthen your core muscles through targeted exercises such as flexion, aerobics, and extension stretches. Bending forward and backward can help strengthen core muscles. You should avoid putting undue stress on spine by practicing appropriate posture. Also make ergonomic adjustments to so that you can maintain good posture at work station.