Almost everyone experienced back pain at least once.
There are a number of risk factors to watch out for.
Minor preventive measures and regular exercise will also minimize the possibility of sustaining injury.
Individuals should give proper emphasis to their bone and muscle strength to stay pain-free.
1.
Sleep properly.
According to several clinical studies, the positions you assume while sleeping can increase or decrease your chances of developing back pain and problems.
According to research, the best sleeping position is on your side with your knees bent and a pillow in between.
Avoid putting 1 or more pillows behind your head which cause your chin to press against your chest.
This puts a toll on your spine.
2.
Vitamin K.
Aside from regular intake of calcium, people should also take more sources of vitamin K such as spinach, broccoli and dark leafy vegetables.
These will deposit calcium and keep bones strong, thereby preventing injury and other types of pain related to the back.
3.
Regular exercise.
Exercising regularly by using a combination of weight training and cardiovascular activity will improve back strength.
Muscles will grow and blood circulation improves all over the body.
Regular exercise will also maintain a healthy weight which will reduce stress on the spine and back.
Exercise 30 to 60 minutes 3 to 4 times a week for best results.
4.
Good posture.
Keep your spine properly aligned when seated or standing.
Maintain proper balance throughout your body by standing on both legs, keeping your chin up and sticking the chest out naturally.
It will take some practice before you stay conscious of the position of your spine.
Avoid slouching or stooping forward.
5.
When lifting.
Avoid very heavy loads to avoid injury.
When carrying heavy objects, the weight should originate from the legs.
Bend your knees and keep the back straight throughout the movement to ease stress.
Ask help from another person if necessary.
6.
Core strength.
Boosting your core strength will improve balance and stability.
It will also strengthen your back muscles and prevent lower back pain since there are more muscles supporting bodyweight and when lifting heavy objects.
There are several core and abdominal exercises like doing planks, crunches and core stretches.
These basic tips will keep your back strong and at ease.
Make a checklist and be sure to monitor your physical activities and intake for maximum benefits.
Start with something manageable and work out a consistent plan.