If you are suffering from back pain, you are not the only one, 4 out of 5 people will experience this problem in their lifetime.
Many people find it difficult to go about their daily lives due to chronic back discomfort.
There are many types and causes of back pain, but the most common mistakes you make increase your risk of suffering from it.
That is to say, if you take care of a few basic things, you can avoid back discomfort altogether.
1- Sit with your back bent
The strain on the spine is increased when a person sits with a curved back.
In fact, this sitting posture puts pressure on the spinal cord, increasing the risk of back pain over time.
2- Craving for sweets
It may be hard to believe, but eating too much sugar increases inflammation in the body and deprives the body of the necessary nutrients for strength.
Our body needs protein which is present in vegetables, fruits, meat, fish and grains etc., which strengthens the bones as well as the soft tissues of the back.
3- Don’t mind the sleeping position
If you suffer from back pain often, consult a doctor about the best sleeping position. Lying on your side is usually recommended, if you want to lie on your back, place pillows under your knees and lower back. Try to use a mattress that is neither too firm nor too soft.
4- Spending too much time sitting
Sitting for long periods of time increases the stress on the back muscles, neck and spine and if the back is bent forward then the effects are worse.
Our backs don’t like to sit for a long time, so we walk for a minute or two every half hour.
5- Not exercising
If you are not physically active, the risk of back pain will also be higher.
Our spine needs strong abdominal and back muscles for support.
Weight-bearing exercises can help strengthen the back, while daily activities such as climbing stairs and carrying things around the house are also helpful.
Even light exercise like walking protects the spinal cord.
6- Smoking
Smoking restricts the flow of nutrient-rich blood to the spinal cord, which is why back pain is common among smokers.
7- Body weight
Extra body weight increases the pressure on the bones and muscles of the back.
Try to eat slowly so that the body has a chance to know that the stomach is full.
Choose healthy foods and if you’re feeling hungry, opt for fruit or yogurt instead of high-fat foods.
8- Carrying heavy bags
Carrying heavy loads on the back fatigues the muscles that support the spine.
Children’s backs can also be damaged by heavy bags full of books.
If the bag is heavy, hang it on both shoulders instead of on one shoulder.
9- Wear high heels
High heels shift the center of gravity and increase pressure on the lower back.
10- A lot of exercise
Doing too much of an exercise can also cause back pain.
Make exercises that strengthen the back a part of your routine by consulting a doctor, some yoga asanas can also help improve back strength, balance and flexibility.
11- Tight clothing
Tight clothing affects bending, sitting or walking, which increases the risk of back pain.
Note: This article is based on details published in medical journals, readers must consult their physician in this regard.
