Contents:
- Medical Video: 60-Second Back Pain Fixes
- An easy way to prevent back pain
- 1. Sports
- 2. Maintain a healthy diet
- 3. Improve body position
- 4. Don't carelessly lift things
- 5. Stop smoking
Medical Video: 60-Second Back Pain Fixes
Back pain is a disease that most people complain about. This disease is generally caused by simple activities that are usually done everyday - such as lifting heavy objects, sitting too long, trauma due to accidents, bending position too long, and so forth. But better to prevent and avoid things that can cause pain or pain in the back rather than having to treat it. You can do some easy tips to prevent back pain.
An easy way to prevent back pain
1. Sports
One of the most important things you can do to prevent back pain is to actively move by exercising regularly. Exercise can increase strength, endurance, and support your muscles to work more effectively.Building muscle that is strong and flexible will stimulate the body's metabolism to work better to maintain overall fitness.
A strong and flexible body can help you achieve the most optimal level of fitness, prevent injury, and even protect you from various difficult conditions, such as arthritis and back pain, and various other serious diseases. While exercising your body muscles you will learn to use oxygen efficiently. Increasingly efficient oxygen combustion will reduce the buildup of lactic acid in the muscles. In other words, you can avoid stiffness to injury due to daily activities.
Not only that, exercise is also one way to keep your weight healthy. Because, being overweight can affect the back muscles which can later increase tension in the back.
Basically you can do any sport,but yoga and pilates is one of the right choices to prevent back pain. If you previously have a history of pain around the joints, it's good to consult your doctor first to determine the best type of exercise.
2. Maintain a healthy diet
The nutritional intake that you eat everyday in fact affects the strength of the spine and around the spine. Not only that, a good diet can also maintain weight and ensure what nutrients are available to prevent damage to the spine.
As explained above, being overweight makes the body have to withstand excessive weight all the time which can eventually cause inflammation muscles and joints around the spine. Well, the intake of nutrients from food consumed will later help restore and strengthen your spine. That is why, choosing foods that are rich in nutritional intake and balanced nutrition is very important to do. Increase consumption of vegetable fruits and avoid various foods that contain lots of fat, sugar, and bad cholesterol.
3. Improve body position
Improving body position and posture in fact gives a significant influence in an effort to prevent back pain. Because the health of the spine, especially your spine, is determined by how you stand when you lie down, sit down, and stand up.
The simple thing you can do to prevent back pain during sleep is to make sure that your sleeping pad is thick enough to keep your spine straight and can support your shoulders and buttocks well. Also make sure also if you use a pillow that is not too high so as not to make the neck bend.
Besides sleeping position, you also have to pay attention to standing position. Try to balance the weight of the body that rests on both legs, where you stand with your back and head upright, and straight legs. If your work requires more standing, use flat shoes with pads on the base to reduce pressure on your back.
As for the sitting position, especially for those of you who really spend more time in front of the computer, make sure if your elbow position is a 90 degree angle with the position of the keyboard always parallel to the navel. Also, align the position of your computer screen with your eyes to avoid the neck. Don't forget, change your sitting position regularly, at least every half hour.
4. Don't carelessly lift things
In most cases, people often experience back pain due to injury while forcing them to lift or carry heavy items without help. That is why, do not ever force yourself to lift heavy objects, especially if there is no help with tools or other people because you can hurt your back.
If you want to lift things, start with the right position. Because, lifting weights by bending and straight legs can endanger your back. If possible, it is better to push than to pull heavy objects. Also, don't forget the heavy load of objects that you carry evenly on two hands or sides of your body, especially when you're carrying groceries. The most important thing, know your ability to lift items by ensuring your own strength and load of goods.
5. Stop smoking
Smoking is known to increase the risk of heart disease and cancer, including lung cancer and colon cancer. However, most people are not aware that smoking can also be a cause of back pain that can naturally get worse.
Because smoking narrows blood vessels. Narrowing of the arteries results oxygen and nutritional intake that reaches the spine is reduced, so smokers will easily experience back pain. This is based on a study conducted in Wisconsin, United States, in 2010 found that smokers were more at risk of experiencing back pain than those who did not. Therefore, stop smoking now if you want to prevent back pain relapse.
