Did you know that 4 out of 5 individuals deal with back pain at a certain point? Back pain comes in different ‘variations’ from a dull, throbbing ache to a sudden and sharp, stabbing pain that can take your breath away. The causes of back pain can be diverse as well – it can be caused by a sprain or fracture, or it can be the result of a medical condition like arthritis. Sometimes, though, the cause of back pain can be quite simple and straightforward – it can be due to a sedentary lifestyle or being overweight. Whatever the cause of your back pain, there are ways to deal with it – and there are ways to avoid it as well. Here’s a list of tried and tested ways for you to effectively avoid back pain.
Be more active
The truth is, many of us, even though we seem to be perpetually busy, lead increasingly sedentary lives. We wake up, go to work, go home, eat, watch television, and then sleep. But if you want to avoid back pain, one of the best things you can do is become more active. Regular physical exercise can help ease the pain in your back as it can decrease tension in the muscles as well as inflammation.
Yes, this may be easier said than done, but it can definitely help you avoid back pain. When you have additional weight, particularly when the extra is in your middle area, the pain in your back can be exacerbated due to the shift in your centre of gravity. As a result, your lower back is strained further. You should be within 4 kilos of your standard weight for your height.
Change the way you sleep
Many people who experience back pain can say that making changes to the way they sleep has helped them. If you sleep on your side, this is better for your back than sleeping on your stomach. Better yet, bend your knees slightly when you sleep on your side. You can also place a small pillow underneath your back’s lower portion or your knees.
Be mindful of lifting
Some people suddenly experience back pain when they lift something heavy, especially if they lift it in an improper way. If this has been an issue for you in the past, it follows that you should be more careful of how you lift items, as confirmed by an experienced Cirencester chiropractor from Dyer St Chiropractic. Avoid bending from your waist when you lift a heavy item – instead, bend from your knees in a squatting position, pull in the muscles of your stomach, and then hold the item close to you whilst beginning to stand up. You can avoid lifting altogether – if you can push the object rather than lifting it, then do so.
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