Nearly 80% of the people suffer from back ache and this is most common in case of women. For some people, this is due to weight uplifting or doing any tedious sitting work. While for others, when they just bend down to pick up a pencil, their back backs out and gives them hell pain. For majority of people, back pain is generally for short term, but for others it is long term and they suffer from this problem everyday. Your lifestyle has a major impact on your back and also other habits like dietary plans and exercise you perform can lead to back aches.
However, here are some tips to avoid back pain in your body.
1. You should limit bed rest
If you love sleeping, you should limit this upto an extend. Patients who sleep for more than 3 days or actually more than 8 hours experience back pain. Excessive rest can be one of the major reasons of back pain in a person’s body. Various surgeons who are expert in taking care of back and curing back pain suggest that people should keep moving instead of resting all day long.
2. Keep your muscles strong
You should maintain a healthy diet to keep your muscles strong. Eating too much of food can give you back ache because extra pounds in your body can stress your back and lead to pain in your body. You should include more of fresh fruits and vegetables in your diet and reduce the intake of processed food.
3. Keep exercising
The best medicine to treat your back pain is keep moving and performing some exercise. We are not talking about the complicated exercise, but you should surely opt for small and simple exercise like walking for 20-30 minutes and also try to perform small activities like playing badminton, tennis or just try to play drop and catch balls with your friends.
4. Keep your back muscles strong
The most important thing to do is keep your back muscles strong! Because most of the people aren’t in shape, their back starts to pain and also doing any heavy work can lead to pain in your back. You should opt to keep your muscles strong because it gives a support to your back and avoids back ache. Generally, people opt for physical therapy which is a standard treatment to keep your body shape and spine in shape.
5. Lift properly
People who suffer from back ache are often recommended to avoid lifting heavy products. You should bend at the knees and keep it close to the body and then lift up the objects. You should involve wearing brace if it is a heavy object and also you should avoid twisting your body.
6. Stress relief
You should avoid talking stress because stress leads to worsen your back ache. One of the best ways to do is practice yoga in order to calm down the stress hormones in the body. Other ways to relief stress is to avoid taking up work that challenges your self esteem, avoid work loads, try to be social. You should try to talk to friends, family and relatives because they are the people who can help you to treat stress effectively.
7. Sleep well
Although we have said that over sleeping can lead to back ache, it is equally important that a person sleeps on time everyday. Both over sleeping or not sleeping enough can lead to stress in a person which further can lead to back aches. Your mattress also plays a major role in your back ache. Choose a good and better quality of mattress that does not give you aches on back.
8. Apply ice and heat
Applying ice and heat all at the same time can help to treat back ache in a person. Most of the specialist recommend that you should use ice for first 48 hours and then use a heating pad over it. However, if you have problem with any of them, use any one among them. Either use ice or heat formula whichever suits your skin.