Back pain can be debilitating and it can really slow you down and reduce your productivity. However, there are some vital day-to-day life hack you can engage and in this article, we discuss these tips on how to prevent back pain.
Preventing back pain from occurring can be a lot better than managing back pain. It is also important to know that most back pain people experience is a result of their daily lifestyle triggering the pain.
Therefore, it is important to be educated about these things and understand the best way people can prevent their back from hurting.
Top 12 Ways to Prevent Back Pain
1. Exercise Regularly
There are some exercises you can engage that tend to strengthen the back muscles. When the back muscles are strengthened, it puts you in a favorable position of lesser risk of sustaining injuries that can hurt the back and therefore prevents back pain. Engaging in exercises that strengthen the back is one of the best ways to prevent back pain.
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2. Avoid Improper Sitting Position
The wrong sitting position can be very harmful to your back muscles, disrupt some back components, and thereby cause either mild or severe back pain. People who sit in front of their computer all day due to the nature of their works are even at higher risk.
It is essential to get a good ergonomic chair and table to ensure you sit correctly, thereby preventing back pain. Some ergonomic chairs are equipped with lower back support to ensure spine traction, thereby reducing the risk of getting your back injured.
3. Avoid Standing or Sitting for Too Long
Sitting for a very long time can actually irritate the back components. If your work will have you sit for a long time, especially those that work more on their PC, it is important to mitigate it by getting a good standing desk. A standing desk can be a way out to help you avoid a long time sitting. We recommend that you switch from sitting to standing and vice versa to ensure moderation.
4. Do not Carry Heavy Objects
Bending to carry something too heavy can disrupt your back components and one of the best ways to prevent back pain is by avoiding this. Ensure you do not carry things that are way heavier than your strength. You can also wear the best back brace for heavy lifting to stabilize your back and prevent twisting and turning that can lead to back injuries and pain.
5. Ensure Proper Body Posture
There should be proper alignment of your spine and other back components to ensure the perfect health of the back region. To avoid or prevent back pain, it is important to focus on your overall body posture. Bad postures like rounded shoulders and scoliosis among others will lead to back pain which can be very unfortunate. Read our articles the best brace for posture correction to learn more about keeping proper and correct posture.
6. Engage in Massage
Getting a good deep-kneading massage on your back will enhance the better flow of blood and nutrients to the back components. This will ensure stressed muscles are de-stressed and thereby preventing back pain that might have aroused as a result of stress. You can decide to visit a good spa for this or get yourself the best back massager for knots, back, and neck pain.
7. Visit a Chiropractor
A good Chiropractor will examine your body movement and give the best advice and suggestion on how to maintain body alignment and keep your body in shape. This will therefore help in preventing lifestyle that could lead to a back injury, thereby preventing back pain.
8. Get the Best Back Brace
Using an orthopedic back brace is one of the best ways to prevent back pain. We recommend this but over-reliance on the brace may weaken your back muscles. Therefore, if you want to consider using a back brace, it is essential to use it when necessary. The best back brace will put your back components into the correct position, preventing turns and twists that may result in injuries and back pain.
9. Stretch with Inversion Therapy
Inversion therapy helps in de-pressurizing the spine by making use of gravity. This is done by inverting upside down, thereby stretching the back region. Inversion is very easy and can be done with equipment like an inversion table, inversion chair, and gravity boot. Read our article on the best inversion table for back pain to select the best product in this regard.
10. Avoid a Sedentary Lifestyle
Staying in one position for a long time can also cause back pain, therefore, it is vital to avoid a sedentary lifestyle to prevent back pain. Human is created to move from one place to the other, therefore, staying at a position for too long might not be too healthy. It is good to get something like the best pedal exerciser to keep you active if your work nature or health warrants you live a sedentary lifestyle.
11. Sleep on Quality Mattress
Sleeping on an old or cheap mattresses that could put your spine in an unhealthy position can be the reason you get frequent back pain. It is important to get a good mattress for better comfort while sleeping and prevent the back pain that might result from an improper sleeping position.
12. Eat Healthy and Balanced Diet
The importance of eating good food cannot be over-emphasized and it is vital to eat correctly for overall body health. When your body is in shape, it will generally prevent unfortunate occurrences including back pain. So, we recommend you invest in what you eat and ensure they are good and helpful to your body system.
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What is the fastest way to relieve back pain?
Relieving back pain after an injury might be specific to the cause of the back pain. You should trace what might trigger the back pain especially from your daily activities, then; you would know what step to take. It is essential you visit a physiotherapist if the pain is severe. However, hot and cold therapy is a good first aid to temporarily reduce pain. You should consider applying ice to a recent injury, it helps in reducing inflammation.
What should I eat to reduce back pain?
Eating healthy food is essential as discussed above in this article. However, you can also consider some anti-inflammatory food for back pain.
How should I sleep with back pain?
Sleeping position can definitely worsen your back pain; therefore, it is vital to mind your sleeping position especially when you are dealing with excruciating back pain. Sleeping on your stomach can never be the best position as this puts lots of strains on your back and thereby worsen the back pain.
If you sleep on your back, put a pillow under your knee region to lift your legs a little or find a little cloth to support your lower back to give spine traction. Do not sleep with a back brace as this might weaken your back muscles more.
For those who sleep with their side, put a pillow between your knees to separate the legs, though not too far apart. See more tips for sleeping positions for back pain.
How do I know if my back pain is serious?
How serious the back pain is mostly gotten from the symptoms you feel. We recommend you visit your doctor for a proper check-up to know how serious what you feel is.
See also: Effect of Running on Cardiovascular Health
Preventing back pain is essential and more important than treating or managing back pain. So many suffer from what they can simply avoid due to day-to-day activities.
We have discussed the top 12 ways to prevent back pain especially the ones caused by some of the daily activities. It is essential to keep your body in shape and live healthily to improve your daily output.