According to a report published by Statista on Back pain in the United States, 54% of people are having neck and back pain for the last 5 years. The number of patients with back pain is also increasing and the main reasons behind this are wrong sitting posture and lack of exercise. Moreover, because of the increasing computerized jobs, physical activity is less that also contributes to back pain.
Therefore preventing back pain would be challenging. To seek the help of some professionals, I contacted Islamabad’s best general physicians and found the 7 tips that will help you to prevent back pain in the future.
7 Ways to Prevent Back Pain Naturally
Those 7 tips that will prevent back pain include the consumption of anti-inflammatory drinks, getting enough sleep, and doing multiple exercises. The exercises mentioned below are also helpful for pregnant women who are facing back pain because of the pregnancy. Let’s get into the details of these tips below.
1. Consume Anti-Inflammatory Drink
Anti-inflammatory drinks are helpful for preventing lower back pain. Consuming such drinks reduces inflammation and provides relief to the affected area. Anti-inflammatory drinks include turmeric milk, tart cherry juice, and ginger green tea.
Turmeric milk and ginger green tea contain antioxidants that aid in preventing back pain. These drinks are also good for boosting the immune system.
2. Get Enough Sleep
Besides drinking anti-inflammatory drinks you can also try a good sleep. Good sleep is best for removing the back pain however if your sleeping posture is bad then it increases the back pain. Therefore check your alignment while lying on the bed.
For better sleep, stop using your handset 30 minutes before the sleep and get at least 7 to 8 hours of sleep.
3. Avoid Prolonged Static Posture
Prolonged static posture can also lead to back pain. It is very common among jobholders. To prevent back pain in a workplace you can rotate your activities, just do a small walk or stand up for sometimes. Besides this, you can also do basic stretches after every hour to keep your muscles activated and for changing the postures.
You can also install an app on your mobile that will remind you to move or change the position.
4. Try Stretching Exercises
Exercises are helpful for keeping the muscles activated and also for building strength. Stretching exercises like yoga are very effective for this purpose. Different stretching positions in it helps the person to build the strength of the muscles. These exercises are also best for pregnant women.
5. Do Mindful Meditation
Besides stretching you can also try mindful meditation. This medication is helpful for controlling your body and emotions. Meditating 5 to 10 minutes every morning will have a significant impact on your body. There are also many meditation apps that have guides installed in them. You can also take help from these apps.
6. Try Water Exercise
Water exercises are best for those who have severe back pain. Such exercises are also best for pregnant women because water provides protection and there is no risk of falling and endangering the life of the baby. Similarly, people with bad back pain can start this exercise because it relieves the pain.
Warm water is more helpful for this purpose therefore consult with your instructor before joining such classes.
7. Take the Help of Massage Therapy
The last tip that will help you to reduce back pain is massage therapy. Massage is the best therapy for relieving pain. Message improves the back function by reducing the pain. Moreover, it also removes the inflammation.
You don’t need to spend a hefty amount on different message centers but you can also do it in your home with the help of your friend or partner.
Back pain can prevent you from carrying out work with efficiency. Back pain, if not treated on time, can lead to the worst back pain therefore it is important to take precautionary measures in time. If you are feeling pain then start drinking the anti-inflammatory drinks and engage yourself in the exercises mentioned above.
Pregnant women should avoid going into the warm water and they should keep an eye on their body temperature also, as high temperature may harm the child.