5 Simple Ways to Prevent Back Pain
The best way to get rid of back pain? Avoid getting it in the first place! While that may seem easier said than done, it’s really not. Try these proven tactics to stop those aches and pains before they start.
1. Watch how you’re sitting
Part of the reason that so many of us have back pain issues is that our modern lifestyle is hard on our spines. Long stretches of sitting in uncomfortable chairs, especially staring up at tv’s or down at computer monitors, put a lot of unintended and uninvited pressure on our spinal columns.
Really think about how many hours you spend sitting at your desk and working at a computer, or even merely surfing the web from the comfort of your own couch. Make sure that the devices you use are always placed at eye level and you’re sitting in a comfortable position in an ergonomically sound chair. You would be amazed at how often and for how long we put our bodies in terrible postures without even realizing it.
Also, make the time to take breaks to get up and walk around. Sitting puts an intense amount of extra pressure on the discs of your spine. When you stand, you help to relieve this pressure. You can even incorporate basic stretches during your breaks. Try to take breaks every 60-90 minutes for maximum spinal benefits. And don’t just talk about how you should do this. Really DO IT!
2. Milk does a body good...and so do other spinal superfoods
A healthy diet rich in vitamins and minerals is absolutely necessary for the health and longevity of your spine. Calcium rich foods, like those containing dairy, are a great way to help develop strong bones. Orange-colored fruits and veggies like carrots, sweet potatoes, cantaloupe, and apricots contain Vitamin A, which helps not only strengthen bone density, but also aids in repairing damaged tissues. Foods that are high in magnesium, like almonds, cashews, grains, and most beans supply lean muscle mass and better bone density, too. Make sure to taste the rainbow: eating a rainbow of foods across all food groups not only tastes great, but will give you all the spinal benefits you need.
3. Move your body
Regular exercise helps build your core which, in turn, protects your spine. Make sure to incorporate exercises that work the core muscles around your hips, abdomen and pelvis, because they don’t get much work in your everyday life. Plus, exercises that are gentle on the spine like yoga and pilates aid in flexibility and help protect you from possible injury.
If you want a terrific exercise with the least amount of impact on your spine and joints, consider an activity like water aerobics. The natural buoyancy of your body in the water helps take pressure off joints that would otherwise feel unnecessary strain in the gym. Feeling nervous about starting a new type of exercise? Make sure to consult your doctor before you start. Your doctor’s OK is a great way to strengthen your resolve.
4. Lift from your knees
I can’t believe this still has to be said, but if you are lifting anything, do NOT use your back. Lift from your knees instead and keep your back straight. Avoid lifting heavy objects at odd angles. Face the object straight on and use both hands.
How you lift and carry things has a major impact on your spinal health. (Just ask the THOUSANDS of people who wind up in the ER with a bad back sprain from not heeding this advice!) If you twist or turn while lifting or lift from your back, you are simply asking for a serious injury.
5. Time to put out that cigarette
This one might have you scratching your head, but research shows strong correlations between smoking and spinal stenosis, a painful condition caused by the narrowing and pinching of the spinal canal.
Why? Well, for starters, cigarette smoking is dangerous to your skeletal system because it leaches out your bones’ mass, and weakens them. Secondly, there is a correlation in smoking and damage to blood vessels that supply blood to your back and spinal column. Lastly, if you do hurt yourself and require surgery, spinal operations on those who smoke have higher failure rates than those for non-smokers.