While back pain is a common problem, many people simply don’t take it seriously. Such
people ignore the early signs like stiffness. Thus, when back pain strikes,
people are caught unawares. The pain in most cases can be so intense that it
makes simple everyday activities almost impossible to accomplish.
Today,
let’s talk about some simple steps you can take to prevent the onset of back
pain. All of these tips require you to make controlled changes to your
lifestyle. By following these ways, you can greatly reduce the risk of
suffering from back pain!
Avoid back pain – 5 simple tips
1. Get regular exercise: A sedentary lifestyle is one of
the most common reasons for having back pain. Muscles are meant to be used. In
the absence of work, your muscles can become weak. Thus, remember to get
moderate aerobic exercise at least 4 days a week. Regular exercise will
maintain the health, strength and flexibility of your joints and muscles while
reducing the risk of becoming overweight.
2. Eat well: Having a proper diet not only
helps you stay healthy but also reduces stress on the body. Eating spicy or
oily food regularly can put great strain on your joints, muscles and nerves.
Instead, opt for a diet of fresh fruits and green leafy vegetables. Choose lean
meat like poultry over red meat. Moreover, take at least one glass of plain
milk every day. This will keep your digestive system on track, while supplying
your bones and muscles with the nutrients they need to remain healthy.
3. Watch your posture: No diet plan in the world can
save you from back pain if you don’t maintain a proper posture. If you are
required to sit for several hours at a stretch, then you should observe
yourself every 20 minutes. If you feel yourself slouching or leaning then
correct your posture immediately. After just a couple of days, good posture
will become habitual for you. Moreover, take a short 5-minute break for every
hour of work. Use the break to do some simple stretching exercises.
4. Sleep on the side: Physiotherapists regularly
advise people not to sleep flat on the back. This position puts strain on the
spine and the back muscles, thus increasing the risk of back pain. You should
sleep sideways. Use a side pillow between your knees, as this reduces the
strain on the hip muscles.
5. Avoid bad habits: It is an acknowledged fact that
people who smoke regularly have a higher risk of suffering from back pain than
non-smokers. Smoking can even worsen the intensity of back pain. The various
chemicals in cigarette smoke inhibit blood circulation to the muscles and bones
in your back, thus setting the stage for back pain. If you want to avoid back
pain, then you should stop smoking without any further delay.
By Dr.
Shabtab Khalid
Note: Through
the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo
Advanced Pain Solution aims to eradicate joint pain, counter the process of
degeneration and promote bone health. The protocol is at once scientific,
effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607
(Toll free) or WhatsApp at +91 98304 26607.
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