In today’s times back pain is no longer the malady of the aged. Even the younger generation is falling prey to problems related to the spine, like back ache, sciatica, cervical and spondylitis. Prevention is always better than cure; you can prevent Back Pain by following natural ways mentioned below.
Natural Ways To Prevent Back Pain
A sedentary lifestyle is one of the main causes of back pain. Remaining idle or staying in one position for long periods of time can cause muscle stiffness that may result in back pain.
Keep yourself involved in some physical activity when at home and make a conscious effort to move around the house for doing various types of odd jobs. It will help to keep the spine flexible and free of muscle tightness.
Lift Objects Carefully
Most back injuries occur while bending the wrong way. You must follow a correct posture while lifting a heavy object to prevent back pain. You should always bend your knees to lessen the strain on your back. Bring the object close to your body before you lift it to avoid shoulder, back and arm strain.
Maintain a correct posture while sitting, standing or lying to prevent back pain. Keep your spine neck and head in an upright position while working on the computer.
Avoid straining your neck when writing or reading.Sleep on a firm mattress to avoid back pain. Very soft or very hard mattress can cause muscle tension that may cause back pain.
Avoid Twisting The Torso
Avoid twisting your spine too much when reaching for a far away object to prevent tightness and pain in the back. When doing housework like cleaning or gardening keep twisting motions to the minimum.
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Divide The Weight
When lifting heavy weight like laundry bucket or water buckets, it is better to divide the weight in two buckets rather than filling one bucket. It will be easier to carry and will also prevent strain on the back.
Regular exercise is a must to prevent back pain. Weight bearing exercises like brisk walking, jogging, treadmill running etc. are excellent for strengthening the spine.Abdominal muscles should be strengthened to support the back.
Include stretching exercises in your regime to improve the flexibility of the spine.Always perform warm up and cool off exercises before and after your exercises. It prevents muscle injuries, relieves joint strain and pain.
Take A Break In Between Work
To prevent muscle stiffness and pain in the back, you should take a break of 5-10 minutes after every 2 hours in between working on the desk. If possible take a walk around your work station or stretch your arms and legs while sitting on your desk to relieve muscle strain.
Maintain A Healthy Weight
Obesity is one of the major causes of back pain. You must maintain an ideal weight to prevent back pain. Regular exercise and a balanced diet are keys to managing your weight.
You may also try alternative therapies like Acupressure, Massage and Aromatherapy to prevent and cure back pain.
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