Some Useful Tips For Managing And Avoiding Back Pain

by Brittany W. Content Writer

Back pain is one of the most common ailments that affect people all over the world. It can happen due to intense physical activities, diseases, etc. People start experiencing it more often during their thirties as their bones and muscles weaken. Many consult alternative medicine in Denver for treatment, while many stick to painkillers and surgery for help.

In most cases, backache is avoidable and manageable. It comes down to making a few lifestyle changes for the better. Here are some changes you should consider:

Eat Well

Cutting carbs completely or having too much are both unhealthy. A diet must consist of proper amounts of carbohydrates, proteins, vitamins, minerals and fibers. The back benefits from a diet rich in proteins, calcium and vitamin D.

Include fish, dairy products, leafy greens, fruits, pulses and lean meat among others in your diet. Cut down on fried food, pastries, etc. to avoid obesity.

Watch Body Weight

Obese and overweight people are at a high risk of backache among other chronic illnesses. It's because the extra load on the abdomen shifts the person's center of gravity. Maintaining your BMI at the ideal level through diet and exercise can help a lot.

Lift With Support Of Hips

We have the tendency to bend our backs when lifting heavy objects. This can strain the backbone, especially when we do it many times in a day.

Instead of this, try bending at your knees and hips while keeping the back straight. You can lift the heavy object as you stand up straight. It will also strengthen your legs.

You might want to stretch a bit before lifting heavy stuff, especially if you'll be at it for a long time. It will warm up your body and make it flexible enough to resist strain.

Lighten Backpack

Carrying too many things in the backpack causes you to slouch. The strain leads to aching back, shoulders and neck. So keep the load light.

Sleep Well

In most cases, people suffer backache one day and wake up fine the next day. It’s especially the case for pain due to strenuous activities like sports. It’s because the body heals itself when you sleep. Sleeping also relieves stress, a major cause of pain.

So, get the complete seven to nine hours of sleep. You can do it by setting a relaxing and quiet bedroom environment with a cozy bed. Avoid coffee, alcohol and stressful activities before sleeping.

Fix Posture

The position you sleep, sit and stand in can affect your back directly. Slouching when sitting or standing weakens the back so be as straight as possible.

Sleeping on the abdomen is considered the worst sleeping position because it causes the spine to arch down. Sleeping on the back will ensure that your vertebrae are straight and prevent strain. If you prefer sleeping on your sides, then use a pillow under your head and between the knees.

Exercise

Exercising strengthens the bones and muscles, making us less susceptible to injuries. Because the stronger you are, the more strain you can take.

You don’t have to build six packs or anything for this. Regular light exercises like walking, swimming, yoga, etc. can help. Stretch a bit before exercising to loosen your muscles and prevent straining them. If possible, exercise in an open area with lots of sunshine so that your body produces vitamin D.

If you’ve taken up heavy exercises, keep some gap between sessions. You’ll need some rest to help your body repair and benefit from your routine.

Avoid High Heels

High heels might look good but they don’t feel good. They shift your center of gravity and affect your lower spine. Wearing shoes with flat soles will not only help you avoid backache but several foot problems.

Quit Smoking

Back pain is one of the many side effects of smoking. It damages blood vessels and reduces your healing factor leading to backache. It’s also associated with osteoporosis and spinal stenosis. If you are a smoker, then give up smoking for a healthy life.

These are some tips to help avoid and manage backache. A functional medicine doctor in Denver can give you better advice based on your inputs.

Summary - Backache is mostly avoidable and manageable. It usually comes down to the lifestyle choices we make that affect our health. A functional medicine doctor in Denver can help you identify some steps you should take.