Banish back pain with these seven lifestyle changes

Considering the inconveniences it causes and the other serious health problems that result from a bad back, it is shocking that people have such a flawed attitude towards this disease. When it gets worse and can no longer be ignored, many often visit a masseuse or chiropractor to help relieve the pain. Apart from that, no concrete steps are usually taken to ensure that the back pain can be stopped before it occurs. For most it is an occupational hazard.

There are millions of products in the market that can help relieve back pain. The magnetic belts, the anti-inflammatory creams, and the massagers can do it all. However, you can make some lifestyle changes and make a lasting difference. These improvements would help you fight back pain right at the source.

• Don’t sit too long

We’ve become so accustomed to sitting that we don’t realize the plethora of health problems we expose ourselves to. Studies have linked prolonged sitting to overweight and obesity, type 2 diabetes, some cancers and premature death. Prolonged sitting can also slow down your metabolism. This not only affects the body’s ability to break down fat, but also the body’s ability to regulate blood sugar and blood pressure. And typically we all spend more than eight hours sitting. These include watching TV, using the computer, reading, doing homework and traveling by car, bus or train.

The side effects of sitting for too long has also been supported by research. Research involving more than 800,000 people found that compared to those who seded the least, those who seded the longest had a 112% increased risk of diabetes, 147% more cardiovascular events, 90% more deaths from cardiovascular events, and 49% more had diabetes. increase in death for any reason.

If your body stays in the sitting position for more than 45 minutes, your brain thinks it’s the position you should hold. This shortens some muscles in your back, and once that happens, your posture becomes locked and the whole alignment changes to a crooked, arched curve, even when you’re standing. So move once an hour. Refill your water glass or join your colleague to discuss your work. And if you’re working from home, get a standing desk. So you don’t have to sit all the time.

• Optimize your workspace for your back

Exercising once an hour is not enough to protect yourself from back pain. You have to throw out that awful bucket chair you have in your office because you have to spend most of your time huddled in it. Get a back-friendly ergonomic chair. Of course, it doesn’t look great in terms of aesthetics, and you’ll have to part with a significant amount to buy a good model. However, when you compare the cost of the chair to the money you would have to spend on massages and chiropractor visits, you will know that this is the best investment you have made in your health in a while.

If you want more freedom in your workspace, thengo to the standing desks. Another option is to opt for a makeshift model that you can put on your desk. This allows you to switch from sitting to standing throughout the day.

Remember that the angles are very important. Your arms and legs should be at a 90 degree angle. The monitor should be level. If it’s angled down, your neck muscles will be strained. Raise the monitor if necessary. You may also need to lower the keyboard.

• Strengthen your pelvic floor

The pelvic floor muscles are the base of your spine and support your spine in a way no other muscles do. Pilates is the best way to target the pelvic floor muscles and other back muscles that don’t work in regular workouts. Another key piece of advice for avoiding back pain is that you need to strengthen your core. The strong core keeps your back in place and potentially reduces stress caused by incorrect movements. Also, the strong core muscles are very helpful in maintaining proper posture. These muscles hold the vertebrae and spine in the correct position. Therefore, pay special attention to the basic training in the gym.

• sleep on your back

The position you sleep in has a huge effect on your back health. Stomach sleepers have the worst back problems. First, there is no mattress pad for the back in this position. Then there is a case of gravity pulling you down, causing your spine to buckle. And sleeping in this position for an extended period of time at night can lead to a host of other health problems, including neck pain and indigestion. If you cannot sleep in any other position, consider placing a pillow under the abdominal and pelvic area. And the pillow under your head should be flat, no other pillow is a better option. In comparison, sleeping on your sides is slightly better. However, place a firm pillow between your knees as this will prevent your hamstring from pulling your spine out of alignment and reduce stress on your hips and lower back. When you invest in a good bed frame and an even better mattress, you also improve your posture and your back pain. However, making the right choice can be difficult. There are so many products on the market and just because a mattress feels good when you lay down on it in a showroom doesn’t mean you’ll be happy to sleep on it for years to come. I definitely recommend stopping by Sleep & Co Mattress in a Box where you can find one that feels the most comfortable. The mattress should be neither too firm nor too soft.

Sleeping on your back is by far the best position. It is the most suitable position for your back. In this position, you find it easier to keep your head, neck, and spine in a neutral position. There is no extra pressure on your back that would pull your spine out of neutral. However, be extra careful if you have a pillow that is too flat or too thick under your head, or if you have a mattress that is too firm or too soft. The pillow should support the natural curve of your neck and shoulders, and the mattress should feel just right from head to toe.

• Limit high heels

Okay, it’s not possible to file paragraphs completely. It’s practical and culturally inappropriate. However, you can limit the use of high heels. The high heels can cause a serious shift in body alignment that causes back pain. First of all, the center of gravity shifts forward, which forces the lower back to arch, putting unnatural stress on the region. This curvature of the lower back could also narrow the opening between the vertebrae where the nerve root exits, compressing the nerve roots. Excessive heel wear can cause calf muscle shortening, which can even cause problems walking barefoot or walking in shoes.

Also bend your toes in an unnatural way Wearing high heels can cause a range of problems, from ingrown toenails to irreversible damage to the leg tendons. Stuffing your toes in a narrow toe box can lead to nerve damage and knots.

The best way to ensure you don’t wear heels for long periods of time is to swap them out with flats when you to and from. Another option is to wear flat shoes when working at your desk in the office.

• Keep your knees soft

When you lock your knees, there is less blood flow to your legs, which can cause muscle strain. So try to keep your knees as soft as possible. For example, while standing, make a slight adjustment and let your knees go weak. You can apply this measure when moving around. You should also use this light modification when you work out in the gym, especially if you are used to lifting heavy weights. However, remember that weak knees do not mean weak knees. The weak knees can cause a lot of problems, including buckling of the knees during an exercise. So think of the difference.

• Yoga

Yoga can be very helpful in combating back pain and poor posture. Not only does it relax your muscles through stretching, but it also strengthens them through a series of contractions, meaning yoga can be used as a two-pronged weapon against back pain. Along with relieving stress and tension in your back muscles, you will also be better prepared for the demands of the body. And there is another way that yoga helps with back problems. Regular practice of yoga will help you relieve stress. And often when we experience stress, the various muscles in our body subconsciously contract. So if you’re suffering from back pain and stress at the same time, relaxing can help you deal with both.

Setu Bandha Sarvangasana (Bridge Pose), Marjaryasana (Cat Pose), Bitilasana (Cow Pose), Adho Mukha Svanasana (Downward Facing Dog) and Salabhasana (Locust Pose) are some of the yoga poses that can help strengthen the back and relieve tension to relieve your back muscles.