Although finding out the cause of your back pain is not easily possible, preventing the actions that increase your pain is totally in your hand. To reduce your pain and let the pressure off your back, it is necessary to adopt a few habits and practice them daily. These habits will therefore help you maintain a healthy, fit, and pain-free spinal cord.
1. Observe and fix your postures
The first thing that you need to cater to while taking preventive measures for your back pain is your body postures’ fixing up. Observe your postures daily, be it sitting, standing, sleeping, or idle positions, and try to improve them. Also, be very vigilant while working or performing difficult tasks. Wrong and unsupported postures are the biggest cause of your aching and straining back, neck, and shoulders. Therefore, to kick off the back pain out of your life, try to keep your back straight all the time.
2. Take a healthy diet – Intake of Vitamin D and Calcium
Diet is the primary thing that matters a lot when it comes to your tiring and stressful body. Strong bones and the spine help in preventing the inflammation and pains in your back. So, it is significant to keep your spinal bones or vertebras healthy by increasing vitamin D intake and calcium in your diet. For instance, milk yogurt, leafy green vegetables, vitamin supplements, fish, egg yolks, cheese, and beef liver are highly beneficial for building strong bones and ligaments.
3. It’s time to change your shoes
Your feet also have a vital role to play in the strengthening of your back. To release the pain from your back, you should wear soft, comfy, and flat shoes. This habit will, hopefully, bring about a great change in helping you achieve a healthy back.
4. Do not slouch while working
Most people have this silly habit of slouching over the table while working on a computer or laptop. It is better to sit on a chair that has straight back support.
5. Walk around
Sitting still or in the same position for a long period can be tiring for your body most of the time. Try to change this habit by taking 5 to 10 minutes break amidst your work, walk around to relieve the pressure on your spine.
6. Do not lift heavy objects
Lifting heavy loads and objects is a hazardous act to perform while having back pain. Also, healthy people who do not care about their posture when lifting objects can target back pain. On the contrary, lifting lightweight objects can also be dangerous as they can cause strains in your back. Hence, use a rolling cart or wheel cart for taking heavier items along with you.
7. Practice back muscles stretching exercises
Another thing that can help prevent back pain is the replacement of lazy habits with the practicing of simple exercises regularly, such as walking around and stretching your back muscles.
8. Support your back by using pillows
Ensure routine use of pillow while sleeping. Sleeping with a pillow between or underneath your knees would turn out to be a beneficial act. This will maintain the perfect alignment of your body.
9. Take an herbal bath every night
Taking an herbal bath regularly is a better habit to adopt. Hot water and the use of herbals will eventually lessen down the inflammation in your back and will promote blood circulation.10. Take breaks frequently during any kind of work
On common mistake that all of us make in our life is the continuous working habit. People do not take breaks in between their work hours and spend hours in the same position. Make sure to take little breaks to allow your spine muscles to relax.
