About four out of five Turks Islanders suffer from back pain at some point in their lives. It can take many forms, but lower back pain is the most common. Fortunately, there are many simple lifestyle changes you can make to avoid an aching back.
Day time Lifestyle Changes
1. Maintain a healthy body weight. Being overweight strains your back and disrupts your balance. Abdominal fat is especially problematic. Spot reducing is a myth but your midsection will usually slim down along with the rest of your body when you lose excess pounds.
2. Exercise regularly. Yoga is a great way to improve your posture and flexibility and strengthen your muscles. Any physical activity can help fight inflammation by increasing the flow of blood and nutrients to your back.
3. Eat more calcium. Strong bones help protect you from osteoporosis, a leading cause of back pain, especially for women. Eat your yogurt and leafy green vegetables like spinach or kale.
4. Follow safety guidelines at work. Back injuries are the most common type of workplace injuries. Talk with your employer about job design features that will keep you productive and safe.
5. Practice good posture. Make it a habit to press your lower abdomen against your spine. Keep your shoulders held back and relaxed. Hold your head up.
6. Sit correctly. Try to use an adjustable chair that will give you all the support you need. Prop a pillow against your lower back if needed. Keep your knees a little higher than your hips. Change positions or take a brief walk frequently.
7. Lift safely. Bend down at the knees and lift with your legs to avoid putting the whole load on your back. Carry heavy objects close to your body. Get help if an object is too heavy for you to lift alone.
8. Dress comfortably. Stiletto heels and heavy handbags can cause knee and back pain. So can overstuffing your pockets or wearing anything two sizes too small. Enjoy dressing up for special occasions but ensure your everyday wardrobe allows a full range of movement and your tote bag stays under 10 percent of your bodyweight.
Nighttime Lifestyle Changes
It’s important to see a doctor if you feel any numbness or tingling, or if you experience severe or chronic pain. For most backaches, these self-help techniques will give you effective relief and keep the pain from coming back.
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Author and Life Coach
Hello and Welcome to GEEMS! My name is Barbara Handfield I am the founder and editor of GEEMS Lifestyle Empowerment Magazine, a trendy, refreshing and engaging read. Like the periodical, GEEMS online follows the same trend providing readers with stimulating, empowering and informative articles. Keeping with the vision of adding value and being an inspiration
