Back pain can be the reason for prolonged discomfort and pain for people in different age groups. The percentage of younger patients complaining of back pain has been increasing rapidly in the past few decades. This is primarily due to certain habits that lead to the deterioration of our spinal health. By making certain lifestyle adjustments, back pain can be avoided at any age. Here are a few habits you should avoid to reduce your chances of suffering from back pain.
1. Sleep with Leg Support
Sleeping on a straight back can lead to lower back strain and result in back pain. Place a pillow under your leg, particularly your knees, for an alleviated back posture during sleep.
2. Regular Massage Therapy
Massage therapy and physiotherapy treatment can offer easy relief for back pain. It is an effective way to relieve the back muscles from tension and reduce the risk of back pain. With regular massage therapy, you will notice an instant positive change in your physical health, especially the back.
3. Avoid Wearing Heels
Shoes with heels higher than an inch can put pressure on your back and lead to back pain. If you are already suffering from back pain, replacing your heels with flat shoes is a good idea.
4. Attain the Right Posture
Sitting, standing, and walking with an upright posture is essential for the health of your back and spine. Avoid slouching and bending when sitting for prolonged periods and keep your back naturally aligned.
5. Choose the Right Furniture
The chair and table you sit on for the major part of the day should offer your back appropriate support. Choose a chair that keeps your knees alleviated higher than your hips.
6. Take Regular Breaks
Certain jobs involve prolonged sitting or standing, which can be excessively straining for the back. Take regular walking breaks during your daily work shift to avoid many back issues.
7. Exercise for a Strong Core
The muscles in the core of your back need strength to support your weight. Make a habit of exercising at least twice a week to train your back for better support.
8. Keep Your Diet Rich in Calcium and Vitamin D
Weakness in the bones, particularly the spinal column, can lead to back pain at any age. Consume foods rich in calcium and vitamin D to keep your bones strong and healthy. Dairy, fish, leafy green vegetables, and egg yolk are easily available sources for these nutrients.