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Back Pain: How Do We Prevent It?

Back Pain: How Do We Prevent It?

Cynthia Albert
4 minute read

Back pain is a condition becoming increasingly common in our world. It currently afflicts  80 to 90 percent of the United States populace at some point in their lives. Back pain is also the second most common reason people contact their family doctors for back pain. In addition, over 2 percent of the workforce in the US is unemployed as a result of low back pain. Apart from being expensive to manage, it also seriously hampers one's quality of life.

 

Common types of back pain

Generally, two forms of back pain exists: acute back pain and chronic back pain.

Acute back pain is often a brief episode of pain usually caused by strain or sprain after lifting heavy objects. The pain mostly radiates from the spine and may spread to the thighs, buttocks, or knees.

Chronic back pain on the other hand is usually a persistent pain that may go beyond five to six weeks. At this point, further medical evaluation is usually required. The pain is usually related to problems with discs, spinal joints, or supporting muscles of the back.

Causes of back pain

There are many causes of back pain and they may include:

  • Overstretching or injury to lower back muscles
  • Weakness of core (back or abdominal muscles) due to lack of exercise.
  • Wear and tear of back muscle
  • Poor posture
  • Obesity
  • Osteoporosis, or thinning of the bone.
  • Slipped disc

 

Tips on how to prevent back pain

 

Certain tips would help you to reduce the risk (or the frequency) of back pain.

 

Exercise: Regular moderate exercises strengthen the lumbar spine muscles. As of today, no single style or amount of exercise is more effective than others in preventing low back pain in trials. People who exercise regularly, on the other hand, have fewer recurrences of back discomfort over time than those who do not

You can also build your core through water therapy, brisk therapy, or sitting on a ball intermittently for 20 minutes.

 

Yoga: Yoga which is a form of exercise that subjects your body to specific poses for brief periods is effective in treating low back pain. It relieves muscle tension and boosts muscular strength. However, be cautious: pushing muscles and joints too far or too quickly might result in injury. Consult your doctor whenever you have low back discomfort and work with a professional instructor for these exercises.

 

Pillow : You can also relieve the pressure on your spine by placing a pillow beneath your knees.

 

Wear flat soles: Avoid high-heeled shoes as they place pressure on your back while standing. The best shoes for you are the ones with heels less than an inch

 

Maintain good posture:  A good posture helps your spine to retain its delicate structure thereby maintaining its normal functions. Bad posture on the other hand alters the structure of your spine and it may stress your back. When you slouch, round your shoulders or lean sideways, the structure of your spine gets damaged gradually.

You can also invest in high-quality ergonomic office chairs as they give your back and thighs the support they need.

 

Increase your intake of calcium and vitamin D: Ensure you eat foods rich in calcium and vitamin D. 

Calcium helps the development of strong and healthy bones. It is particularly important in osteoporosis which is more common among old women. Osteoporosis is one of the most common causes of back pain. Vitamin D helps to increase the absorption of Calcium in the body. Foods like milk, yogurt, and leafy vegetables are rich in calcium while fatty fish, beef liver, and egg yolk are rich in Vitamin D.

 

Protect your back while lifting: Lifting is a common cause of back pain. You can follow these guidelines while lifting:

  • Do not bend at your lower back but your knees. 
  • Instead of twisting your lower back, pivot your feet and hips.
  • Keep the object close to your chest while you strengthen your spine.

 

Do massagers help with back pain?

Yes, a great massage not only helps to relax your muscles but also increases circulation of blood, and relieves stress by increasing your endorphins level. 

You do not necessarily need the services of a masseuse for your back massage, you may do it yourself.

Cordbit is an excellent back massager with the right structure to help strengthen your core muscles, relieve stress and muscle tension, and correct your posture.

Exclusive $30 off Cordbit Back Massager for our blog readers. Use promo TOPREADER30 at checkout!

 

 

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