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How to Avoid Back Pain


Most times, it is not considered necessary to think about diverse ill health conditions when you are being disturbed by back pain.

 Even the healthiest person encounter this discomfort in his/her daily life. So many people experience it, so few know where it came from and what to do about it. 

Explore the article below to find out how to steer clear of being troubled by back pain.




FIRST technique
AVOID SLEEPING ON OLD MATTRESS:
A good sleeping mattress lasts eight to ten years. 

If you have not replaced yours for more than ten years, chances are that your spine is not getting the support that it needs. 

Change your old one with a mattress that is neither too hard nor too soft.




SECOND technique
DO NOT TAKE BAD POSTURES:
You are only adding strain to muscles and put stress on the spine by taking poor posture.  

The stress caused by poor posture can actually change the anatomical features of of the spine. 

To avoid back injuries, try to stand with your knees slightly bent, and place one foot forward to take pressure off the lower back and reduce back strain. 

When sitting, experts advise sitting with your hips slightly higher than your knees.





THIRD technique
SPARE YOUR SHOULDER FROM HEAVY LOADS:
Carrying a huge bag on one side of your shoulder causes your body to become unbalanced which also makes your spine to be out of balance too.  

Carry lighter bags instead. Your purse with everything in it should weigh no more than ten percent of your body weight.





FOURTH technique
WEARING HIGH HEEL SHOES OR FLATS:
When you wear heels which are too high for you, it forces you to arch your back putting stress on your joints. 

Flats can be bad for you as well depending on your foot type. 

The same thing goes for sandals without a supportive back, it causes your feet to move from side to side and distributing your body weight unevenly.




FIFTH technique
SIT FOR FEW HOURS DURING THE DAY:
This is bad news for people with a desk job. 

Sitting all day is capable of causing you ill health not withstanding how nice it seems to be. 

It leads to weakness of back muscles. Sitting puts fifty percent more pressure than standing does. 

If your office does not get you a standing desk to help your core and back muscles engaged all the time, lean back throughout your day sp that you are sitting at a 130 degree angle to reduce compression of the discs in the spine. 

Finally, be sure that your head is straight, not straining forward when using the computer.



SIXTH technique 
LOWER YOUR STRESS:
Relax if you stressed out. This is because when you feel stressed, your whole body hurts  because it is also stressed.

 Stress causes your neck and back muscles to clench up or contract. 

And when you keep on stressing yourself, you do not give them the opportunity to relax causing pain.




SEVENTH technique
DO NOT SKIP WORKOUTS :
Exercise builds muscle tone vital for supporting your back. 

When you do not get enough of it, you experience stiffness, weakened muscles and your spinal discs become degenerated. 

Exercises that strengthen the back and the abdomen are the best.




EIGHTH technique
JUNK FOODS ARE NOT GOOD FOR YOU:

An intake of high calorie and low nutrient food leads to weight gain.

 That weight gain can put a load on your your back.

 Excess weight around the midsection causes the pelvis to pull forward causing stress for the back.





NINTH technique
GO FOR MEDICAL CHECK:
If you have experienced back pain and the onset was rapid, visit a doctor or physical therapist immediately. 

Back pain due to a back injury can be anything from a ruptured disc to a pinched nerve.

 If you are in the throes of pain, try temporary relief method by lying on a hard surface until the pain disappears. 

You can also invest in over the counter pain killers.

 Pain killers may provide you relief until you sort out the underlying cause of your back pain. 

However, you should visit your physician for thorough evaluation and treatment.

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