6 simple lifestyle changes to prevent lower back pain
Lower Back Pain due to unhealthy Lifestyle
In today’s times, everyone has become so accustomed to their sedentary lifestyle, that they barely take out time to be active or staying fit. Prolonged hours of continuous sitting and eating wreak havoc to our body’s health especially our lower back. It is due to this habit that most of us complain often of Back Pain and Lower Back Pain.
One will be surprised to know that more than 10 million people per year suffer from back pain in India alone.
Back pain is a common, painful condition that affects the lower portion of the spine.
It is caused by injury to a muscle or ligament. Improper lifting, poor posture, lack of regular exercise, a fracture, a ruptured disc or arthritis are some of the common causes of back pain.
👉Know more about the causes of Back pain at https://www.onhealth.com/content/1/low_back_pain_relief
Sparing just 45- 50 minutes for activities like jogging, running, stretching, swimming will help anyone lead a happy and active life. Even performing Desk / Chair Yoga in small intervals during your 9am- 5 pm job will relieve from your chronic lower back pain.
Exercise ball workouts and Surya Namaskar are some fun-filled exercise activities that will keep your muscles fit and flexible.
Here are 6 Simple Lifestyle changes to prevent Lower Back Pain👇
#1 Quit Smoking
Cigarette contains Nicotine which obstructs the proper flow of blood into the disks that supports our joints firmly. Smoking also badly affects our bones and muscles. It averts the required calcium absorption and growth, hence leaving them weak. It is due to this hidden weakness, the habitual smokers experience pain in their lower back!
#2 Mindful Eating
A balanced diet is the most vital factor that leads to a healthy life. Consuming a diet that contains all the vitamins and minerals in the right quantities will increase the blood flow in our body thereby strengthening our bones and muscles.
Superfoods like carrot, spinach, ginger, turmeric, salmon, flax and chia seeds have certain compounds that fight inflammation, which causes the pain.
So, a person should make sure that he or she has different colors on the plate or bowl, in terms of different fruits, vegetables, smoothies in the combination of nuts since grains & nuts are the foundation of any diet.
#3 Bending and Lifting the right way
Moving heavy objects while lifting and bending simultaneously could lead to serious back pain issues causing straining of muscles! Take time to carefully squat down or sit.
Bending with a sudden jerk could harm your back. Sliding heavy items for example pushing instead of pulling, could be possible solutions to prevent back pain.
#4 Choosing the right footwear
Almost every woman loves wearing high heels, they add glamour and elegance instantly to their personality! But in reality, high heels put tremendous pressure on your lower back.
Heels cause your pelvis to push forward when you walk or stand and lack the ability to absorb any shock.
Heels leave your joints feeling stiff and sore.
So it’s recommended that one should wear high heels for a lesser duration.
Footwear such as shoes, flip-flops, sandals is much comfortable and shock absorbing when compared to heels. You can walk, run, jog or even dance around freely wearing them.
#5 Getting the right amount of Sleep
Sleeping helps us relax and hence it’s essential to get adequate sleep on a regular basis.
Inadequate sleep aggravates inflammation which in turn causes painful back conditions.
Back pain makes it irksome to find a new comfortable position to sleep. Sleeping on a flat mattress or on a sack once in a while could prove very beneficial to your lower back! It will help straighten your back relieving you from the lingering pain!
You should also obviously keep the pillow at bay!
#6 Mind your Posture
The position in which you hold your body while standing, sitting or lying down is called a posture.
In order to maintain a good posture , one needs to train their body to stand, walk, sit and lie so as to put a minimum strain on muscles & ligaments especially moving weight-bearing objects.
A good posture, therefore keeps bones and joints in the right aligned position so that there is no lower back pain issues.
Click here are some good tips to maintain a good posture: https://medlineplus.gov/guidetogoodposture.html
Lower back pain usually goes away on its own in two to four weeks. Physiotherapy and pain relievers, as prescribed by the doctor only; could help in many patients.
But if in case the pain lingers on for long ie for more than 1 month, one should definitely consult the specialist Doctor for spine pain treatment. Do you know less than 1% patients may require a spine surgeon or a neurosurgeon finally.
Interventional Pain and Spine Centre, Delhi, India with its many branches, is the most advanced spine and pain clinic near you to treat lower back pain without any surgery, and with the help of minimally – invasive, keyhole treatments.