Best Thing For Back Pain-Back pain is a disease that most people complain about. This disease is generally caused by simple daily activities – such as lifting heavy objects, sitting too long, trauma due to accidents, bending position too long, and so on. But it is better to prevent and avoid things that can trigger pain or back pain rather than having to treat it. Some of these easy tips you can do to prevent back pain.
One of the most important things you can do to prevent back pain is actively moving by exercising regularly. Exercise can increase strength, endurance, and support your muscles to work more effectively.
Building a strong muscle and flexure will spur the body’s metabolism works best to maintain overall body fitness.
A strong and flexible body can help you achieve the most optimal body fitness, prevent injuries, and even protect you from difficult conditions such as arthritis and back pain, and other serious illnesses.
During exercise, your muscles will learn to use oxygen efficiently. The more efficient combustion of oxygen will reduce the buildup of lactic acid in muscles. In other words, you can avoid getting sore from injury due to daily activities.
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Not only that, exercise is also one way to keep your weight to stay healthy. The reason, overweight can affect the muscles of the back that later can add tension in the back.
Basically, you can do any sport, but yoga and Pilates exercise is one of the right choices to prevent back pain. If you have previously had a history of pain around the joints, it is better to consult a doctor first to determine the best type of exercise.
2. Maintain a healthy diet
The intake of nutrients that you eat every day actually affects the strength of the spine and around the spine. Not only that, a good diet can also keep the weight and ensure what nutrients are available to prevent damage to the spine.
As explained above, being overweight allows the body to withstand excessive loads over time that can ultimately lead to inflammation of the muscles and joints around the spine.
Well, the intake of nutrients from food consumed, this will help to restore and strengthen your spine. That is why the selection of foods rich in nutritional intake and balanced nutrition is very important to do.
Expand the consumption of fruits and avoid a variety of foods that contain lots of fat, sugar, and bad cholesterol.
3. Improve body position
Improving position and posture, in fact, provide a significant effect as an effort to prevent back pain. Because the health of the spine, especially your spine is determined by how you position when lying down, sitting, and standing.
The simple thing you can do to prevent back pain during sleep is to make sure if your bedding is thick enough to keep the spine straight and can support your shoulders and buttocks as well. Also, make sure also if you use a pillow that is not too high so as not to make the neckband.
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In addition to sleeping position, you should also pay attention to standing position. Try to balance the weight of the body that rests on both legs, where it stands with the back and head straight, and the legs are straight.
If your work requires more standing, use flat shoes with pads on the base to reduce the pressure on the back.
As for the sitting position, especially for you who are spending more time in front of the computer, make sure if your elbow position at a 90-degree angle with the keyboard position always aligned with the navel.
In addition, align also the position of your computer screen with eye view to avoid the neck of the tense. Do not forget, change your sitting position regularly, at least every half hour.
4. Do not arbitrarily lift the goods
In most cases, people often experience back pain from injury while forcing lifting or carrying heavy items without assistance. That’s why, do not ever force yourself to lift heavy items, especially if there is no help tool or others because you can hurt your back.
If you want to lift the goods, start with the right position. The reason, lifting weights by bending the body and straight legs can harm your back. Whenever possible, it is better to push than to draw heavy objects.
Also, do not forget the heavy loads of objects that you carry evenly on two hands or the sides of the body, especially when you’re carrying groceries. The most important thing, know your ability to lift goods by ensuring your own strength and load of goods.
5. Stop smoking
Smoking is known to increase the risk of heart disease and cancer, including lung cancer and colon cancer. However, most people are not aware that smoking can also be the cause of back pain that can naturally get worse.
Because smoking narrows blood vessels. The narrowing of the blood vessels results in less intake of oxygen and nutrients reaching the spine, making it easier for smokers to experience back pain.
This is based on a study conducted in Wisconsin, USA, in 2010 found that smokers are more at risk of back pain than those who do not. Therefore, stop smoking right now if you want to prevent back pain relapse.