Table of contents:
- The easy way to prevent back pain
- 1. Exercise
- 2. Maintain a healthy diet
- 3. Correct body position
- 4. Do not carelessly lift things
- 5. Stop smoking
Back pain is a disease that most people complain about. This disease is generally caused by simple daily activities - for example lifting heavy objects, sitting too long, trauma from accidents, bending over for too long, and so on. But it's better to prevent and avoid things that can trigger pain or back pain than to have to treat it. Some of these easy tips you can do to prevent back pain.
The easy way to prevent back pain
1. Exercise
One of the most important things you can do to prevent back pain is to be active with regular exercise. Exercise can increase strength, endurance, and support your muscles to work more effectively. Building strong and flexible muscles will stimulate the body's metabolism to work better to maintain overall body fitness.
A strong and flexible body can help you reach the most optimal level of fitness, prevent injury, and even protect you from various troublesome conditions, such as arthritis and back pain, and many other serious ailments. During exercise your body's muscles will learn to use oxygen efficiently. The more efficient burning of oxygen will reduce the buildup of lactic acid in muscles. In other words, you can avoid aches or injuries due to daily activities.
Not only that, exercise is also one way to maintain a healthy weight. The reason is, being overweight can affect the back muscles which can later add to the tension in the back.
Basically you can do any sport, but yoga and pilates are good choices to prevent back pain. If you previously have a history of pain around the joints, it's a good idea to consult your doctor first to determine the best type of exercise.
2. Maintain a healthy diet
The nutritional intake that you eat daily actually affects the strength of the spine and around the spine. Not only that, a good diet can also maintain body weight and ensure what nutrients are available to prevent damage to the spine.
As explained above, being overweight makes the body have to endure excess loads all the time which in turn can cause inflammation of the muscles and joints around the spine. Well, the nutritional intake of these foods will help restore and strengthen your spine. That is why it is very important to choose foods that are rich in nutritional intake and balanced nutrition. Consume more fruits and vegetables and avoid a variety of foods that contain lots of fat, sugar and bad cholesterol.
3. Correct body position
Improving body position and posture actually has a significant effect as an effort to prevent back pain. This is because the health of your spine, especially your spine, is determined by how you are positioned when you lie down, sit and stand.
The simple thing you can do to prevent back pain while sleeping is to make sure that your bed sheet is thick enough to keep your spine straight and provide good support for your shoulders and buttocks. In addition, make sure that you use a pillow that is not too high so that it does not make your neck bend.
Apart from sleeping position, you also have to pay attention to the standing position. Try to balance the weight of the body weight that is resting on both legs, standing with your back and head straight, and legs straight. If your job requires more standing, use flat shoes with a cushion at the base to reduce pressure on your back.
As for the sitting position, especially for those of you who really spend more time at the computer, make sure that your elbows are in a 90 degree angle with the keyboard always parallel to your navel. In addition, also align your computer screen position with your eyes to avoid a stretched neck. Don't forget, change your sitting position regularly, at least every half hour.
4. Do not carelessly lift things
In most cases, people often experience back pain as a result of injury when forcing to lift or carry heavy objects without assistance. That is why, never force yourself to lift heavy objects, especially if there is no help from tools or other people because you can hurt your back.
If you want to lift things, start with the right position. The reason is, lifting weights by bending your body and straight legs can harm your back. Whenever possible, it is better to push than to have to pull a heavy object. Also, don't forget to evenly distribute the weight of the objects you carry on your two hands or sides, especially when you are carrying groceries. Most importantly, know your ability to lift goods by ensuring the strength of yourself and the load.
5. Stop smoking
Smoking is known to increase the risk of heart disease and cancer, including lung cancer and colon cancer. However, most people do not realize that smoking can also be a cause of back pain that can naturally get worse.
The reason is smoking narrows blood vessels. Narrowing of the blood vessels results in The intake of oxygen and nutrients that reach the spine is reduced, so that smokers will easily experience back pain. This is based on a study conducted in Wisconsin, United States, in 2010 found that smokers are more at risk of experiencing back pain than those who don't. Therefore, stop smoking now if you want to prevent back pain from recurring.
