At some point in time, many individuals suffer from varying degrees of back pain. This can be mild pain or even chronic pain. Several factors cause back pain.
Having a sedentary lifestyle or frequent inactivity account as the prime cause of back pain. However, back pain ranges from acute to intolerable pain. Such a degree of pain usually results in restricting mobility. A quick remedy to back pain is to take it easy. Forget about the pain and concentrate on other things. Such an attitude will reduce the pain with ease. Many people believe that taking rest and having a good sleep will help get rid of the pain.
Nevertheless, back pain will not lessen with rest. On the contrary, it will aggravate the pain. Continuous movement is the best remedy for back pain.
There exist tips to help you reduce back pain and stay fit. These are the most effective ways to reduce back pain. Along with exercises, a visit to a professional medical practitioner is also essential in case of chronic pain.
8 Easy Tips To Help You Reduce Back Pain And Stay Fit
Due to poor lifestyle, some people suffer from back pain. This condition may be chronic if nothing is done to alleviate the pain. In addition, regular exercises not only strengthen the muscles but also help to reduce the back pain and likewise prevents its recurrence. A few of the easy tips to help you reduce back pain and stay fit is described below.
1. Make moving a priority
To reduce back pain, it is vital to maintaining the mobility of the body. Frequent exercises will help to keep the spine healthy as well as the other parts of the body. Everybody should make moving a priority so that it can help reduce back pain and stay fit.
One of the best ways to reduce back pain is to think of an activity that you enjoy. Some common ways to keep moving are biking, jumping, walking, jogging or even gardening. These are a few examples, but there exist several other exercises. Standing also is an excellent way to reduce back pain as it engages your muscles and improves your posture. However, at work, it is always good to adopt a broken system to cut off with long hours either sitting or standing. Moreover, you can set up an alarm to get over the break. Taking a break can improve concentration and focus at work.
2. Maintain a healthy weight
The most important recommendations for reducing and avoiding back pain is staying fit. To be fit requires eating properly thus, maintain a healthy weight. These days what we normally see is people are overweight. This factor is due to bad eating habits. Having extra weight stress, the back and cause back pain. It is imperative to note that obesity contributes to the development of diabetes, high blood pressure, heart disease, and low back pain.
Therefore, to eliminate back pain, eating a healthy diet can maintain a healthy weight. Be sure to avoid processed food and enjoy homemade organic diet.
Excessive weight can strain the spine and cause back pain. If you find that the pain is chronic, take some time and see a doctor. Seek the advice of the doctor to help you lose weight that best suits your needs. Unhealthy weight can make your back pain worse; therefore consider maintaining a healthy weight.
3. Keep your back muscles strong
Another cause of back pain is the degradation of the spine. This results from doing hard work and heavy lifting. Such activities stress the back because the spine is working too hard. Therefore, consider keeping your back muscles strong. Building up muscles in your back will strengthen your spine and give it the support it needs. Doing physical exercises are standard therapy for back pain. Keeping the back muscles strong will help avoid back pain. Robust abdominal muscles also help prevent back pain. It makes you less prone to injuries in the back and teaches you proper spinal alignment.
For many people who suffer from back pain have fragile abdominal muscles. The abs are the front support of your spine. Therefore, if your abs are weak, then the other parts of your body that support your spine will have to work harder. It is crucial to do workouts to strengthen your back and neck, thus helping you to stay fit.
4. Stretch your muscles
Furthermore, with back pain, the body gets stiff and tends to hurt more. Prolonged sitting will also increase the pain. In fact, a regular stretch of your muscles is the best way to reduce back pain.
Routine simple stretching activities are enough to get rid of back pain. To stretch your muscles there exist two types of exercise. They are static exercises and dynamic exercises. Static exercises include performing certain pose for a few minutes whereas dynamic exercises involve a range of stretching movements. You can stretch your muscles by doing yoga postures. Moreover, stretching reduces the stiffness of the muscles and encourage its mobility. A relaxed muscle alleviated the pain in the back.
Furthermore, take some time from your busy schedule to undertake stretching exercises when you have nothing to do. Similarly, this will reduce the soreness and help to stop any further injury that the back pain will cause.
5. Be careful how you lift
To help you reduce back pain and stay fit, be careful how you lift things. Never bend over from the waist to lift up heavy objects. A good way to lift objects is to bend on your knees and hold the object close to your body while you stand up. It is important to note that you should not twist your body while you lift something.
Some people think that slouching when sitting or standing is actually relaxing the muscles. However, such conditions make your muscles work harder. Therefore, take care of your spine while you lift objects as this can have a negative impact on your back. Thus, causing severe pain. A good posture habit involves standing and sitting in a balanced position. This is the best way to avoid causing strain to your spine.
6. Practice stress relief for back pain relief
Another cause of back pain is stress. With our modern life, unfortunately, we welcome more stress. Anxiety, stress, and tension are the root cause of back pain. It is imperative to practice stress relief for reducing back pain. Know what causes you to stress and manage it as much as possible.
Stress causes the nervous system to keep the body on alert. With the rise of stress hormones in the body, the muscles remain in a constant state of tension. Such condition results in back pain. Stress makes the back pain worse. To eliminate back pain, practice stress relief exercises. Doing yoga is a good way to reduce back pain.
Besides, there are other easy tips to help reduce back pain and stay fit. It includes but not limited to taking care of yourself. Avoid over-scheduling your daily activities. Most important, take some time to enjoy.
7. If you smoke, stop
Smoking has an overall negative impact on our health. If you smoke, stop it. Cigarette smoking restricts the flow of nutrients to the spinal discs. Therefore, smokers are more vulnerable to back pain. People who suffer from chronic pain should quit the bad habit of smoking. This is more likely to intensify the back pain. Cigarettes contain nicotine that reduces the efficiency of the work done by the heart and lungs.
Smoking also reduces the skin’s elasticity, increases the heart rate and blood pressure along with slows healing. All these factors weaken the health and intensify the pain. When you smoke, your muscles not only get less blood but also get lower blood quality.
In addition, to give up on smoking, it is not an easy task. Nevertheless, it is a good way to help you get relief from back pain. If you stop smoking, it will also contribute to a healthy quality of life.
8. Sleep well
Finally, yet importantly, sleep well is an essential nutrient for our metabolism. Having a good sleep make all the difference. In order to sleep well, it is important to have a good mattress. The mattress will allow you to maintain a good spinal alignment while sleeping. When the body is in a resting position, the muscles are relaxed. Thus, you can have a refreshing sleep. However, having chronic back pain, consider visiting a medical practitioner to know about the best sleeping position. Sometimes, you prefer to sleep on your back while sometimes you put a pillow under your knees. It is up to you to get a good sleeping position to alleviate your back pain.
To end, keeping your back healthy will encourage you to be in good shape. Consider the above 8 tips to help you reduce back pain and stay fit. These will prevent and reduce your back pain.