Back pain is a common problem that almost everyone will experience at one point or another. In some instances, it can be caused by a sporting injury or an underlying health condition. In a lot of cases, however, it is usually caused by poor, unhealthy habits at work, school or at home.
In this blog, we’re going to go over four ways to fix those bad habits. Hopefully, these tips will help you prevent those pesky back problems and avoid lower back pain.
If you have any further questions or concerns about this topic, or if your symptoms are worsening over time, we highly recommend that you visit a qualified chiropractor or another health professional.
If your back is hurting, the last thing that you want to do is move around. However, if you stay inactive over a long period, you’ll find that your back problems worsen over time. This is because a sedentary lifestyle typically results in muscle weakness and stiffness. Tense muscles are usually more prone to injury and can typically cause pain.
Because of this, it’s important that you exercise on a regular basis. Generally speaking, you should focus on exercises that strengthen your core and your lower back. Stretches are also great for strengthening the muscles and making them more flexible. Studies have also shown that stretching before a physical activity has been said to reduce soreness. It may also help reduce the risk of injury.
- Healthy diet
Besides getting enough exercise, you should also make sure you’re eating healthy. Maintaining your calorie intake while getting regular exercise will help stay at your optimal weight. Less excess weight on your body means there’s less stress on your spine and lower back muscles.
It’s also important to get a healthy balance of fruit, vegetables, lean protein and whole grains. A strong, balanced diet will make sure you’re getting the necessary nutrients and vitamins. For example, research suggests that those who initially had low concentration of vitamin D showed reduced lower back pain after taking vitamin D supplements.
- Find a good sleep position
When you go to sleep at night, it’s important that your lower back is getting the support that it needs. Laying on your side is often the best way to sleep as it doesn’t strain your lower spine or neck. If you want to sleep on your stomach, we highly recommend that you place a pillow underneath your hips so that your spine remains in alignment.
Arguably the worst position is sleeping on your back. Most mattresses are simply not going to be able to support the curvature of your lower spine. This can put a lot of stress on your back, which can then cause a lot of pain the following day.
If you really need to sleep on your back, be sure to place a pillow behind your knees and underneath your lower back so that your spine is supported. This set up also ensures that your neck is in a neutral position.
- Maintain proper posture
Last but not least, it’s important that you maintain proper posture. Unfortunately, because of the prevalence of computers and smartphones in today’s society, most of us spend our time looking down on digital screens. We do it at work, at university and we even do it when we get home. Poor posture can cause your spine to become misaligned, which in turn, can cause a slew of problems for your upper back, lower back and neck.
In order to maintain a good posture, it’s important to have an ergonomically friendly chair. The lower part of the back rest should be curved so that it can support your lower spine. Additionally, the backrest shouldn’t be perpendicular to the floor but rather tilted back slightly. This will allow your neck to be in a more neutral position.
If your job sees you sitting down at a computer desk for eight hours a day, you should take regular breaks. Going for a walk and getting some fresh air is a great way to take a break from staring at a digital screen all day. Alternatively, you can also invest in a standing desk. Standing while working improves blood circulation and helps improve your posture.
There you have it, four ways to prevent back problems. If your symptoms aren’t improving or if the pain is sudden and/or severe, you should see a health professional as soon as you can.