If you are experiencing back pain due to any reason, you are not alone. 8 out of 10 people face back pain at some point, making it the most common reason for seeking medical help.
Back pain occurs due to different reasons and conditions. Sometimes it results from fractures, sprains, or accidental injuries. Poor posture or being overweight can develop pain in the lower back. People with back pain may also experience a persistent dull ache and sudden sharp pain. The treatment for back pain may vary depending on its causes and symptoms. There are many treatment options and home remedies available for back pain relief.
If you are looking for the best ways to avoid back pain, this post can help you. You will be happy to know that back pain improves within a week. Moreover, some simple and effective self-help strategies can help you prevent back pain. Here are a few methods to prevent future back injury and pain.
Tips to prevent back pain
You can do different things to ease your back pain or prevent it from getting worse. The back pain prevention strategy reduces strain, relieves pressure, strengthens muscles, and protects the spine. Changing your lifestyle and bad habits can help you maintain a pain-free and healthy back for a long time.
Increase your vitamin D and calcium intake
Elderly people experience pain in the back due to weak and low-density bone. You need to consume plenty of vitamin D and calcium to keep your bones strong. By improving the health of your bones, you can prevent back pain and other issues like osteoporosis.
Source of Vitamin D
- Fatty fish
- Beef Liver
- Egg yolks
Source of calcium
- Leafy greens
- Vitamin supplements
Note- Always consult your doctor or physical therapist before taking any supplements.
Strengthen your core muscles daily
Flexible and strong muscles are essential to prevent the spine from injury. Many physical therapy programs suggest exercises to improve the strength of your core muscles. A daily strengthening exercise focusing on your core muscles can decrease the risk of back injuries like muscle spasms and strains.
You can develop a more flexible and stronger back by including abdominal and back-strengthening exercises in your workout plan. Let’s have a look at some of the most effective core-building exercises.
- Exercise ball workout - Workout with the ball can help you to engage your core muscles and improve flexibility. You can use a ball for back pain relief. It will help you to stretch your back muscles and prevent future injuries.
- Low-impact cardiovascular exercises - Low-impact exercises such as bicycling, swimming, or walking can help maximize blood flow to the spine. These exercises can also help you to promote natural healing.
- Water therapy - It is the best way to improve the range of motion and get relief from back pain. Water therapy can assist you in strengthening and conditioning an injured muscle. It is an ideal option for people who have chronic back pain. In the water therapy session, your therapists can teach you how to manage and prevent back pain.
Safeguard your back while lifting
Lifting heavy items is a common reason for back pain. Everyday activities like lifting your kid or unloading items from a truck can lead to back pain. Repetitive use of your back muscle can also develop a chronic condition.
Avoiding weight lifting is the best option if you suffer from back pain. Use proper techniques and equipment to lift the items. You can also use a bag with wheels or a rolling cart for heavier loads.
A smoking habit can lead to pain in the back. Nicotine decreases the amount of O2 in the blood, which causes a reduction in nourishment to the tendons and muscles in the back. By avoiding smoking, you can decrease the chances of back pain.
Maintain proper posture
Poor sitting posture can develop back pain. You can maintain the natural curve of your back by practicing good posture. A trained and experienced physical therapist can help you improve your posture and relieve back pain.
Lower back pain can directly affect your overall health. Injury to any single tissue can develop a biomechanical issue that progressively affects the other structure. You can prevent back pain by improving your general health and physical fitness. Getting enough sleep, drinking lots of water, staying active, avoiding smoking, and following an anti-inflammatory diet can help you to decrease the risk of back injury or pain.
Your back pain can be a symptom of a major condition. If you are experiencing back pain, don’t ignore it. Consult with your doctor or physical therapist or doctor. They can diagnose your condition and offer the best treatment for back pain relief.