Back pain can have many causes and can be very debilitating. However, there are many things you can do to make your pain more manageable. This article contains tips to reduce your back pain.
Many people used to believe that rest was the best thing for back pain. It has since been proven exercise is much better for back pain than rest, especially for lower back pain. Exercise actually helps distribute nutrients to the structures of the back. As a result, regular exercise helps to reduce stiffness and prevent future injuries. It is usually best to see a physical therapist or spine specialist to develop the best back exercise program for you. A good back workout should consist of stretching, strengthening and low impact aerobic exercise.
Good posture is important in maintaining a healthy back. Posture is especially important in those who work in an office environment and spend much of the day sitting at a desk. Poor posture and inadequate back support puts a strain on the spine and the back muscles. In time this will lead to changes in the structure of the spine and can cause problems with the muscles, discs, joints, blood vessels and nerves. All of these contribute to back pain and may also cause fatigue, headaches and even breathing problems. Having good posture keeps your body in proper alignment. Ideally your earlobe should be in alignment with your ankle, hip, knee and shoulder when viewed from the side.
Eating a diet with foods known to reduce inflammation may also help relieve back pain. The best anti-inflammatory foods are Alaskan salmon, fresh fruits and vegetables, especially those that are bright and multi-colored, green tea, poultry, olive oil, nuts, legumes, oatmeal, spices such as ginger and turmeric and most importantly, drink lots of water. Besides there being foods that reduce inflammation, there are also foods that increase inflammation as well. It is best to avoid sugar, caffeine, alcohol, pasta, white bread, corn and vegetable oils and basically any processed foods.
While not a lot of research has been done on losing weight in regards to back pain, studies indicate that losing excess weight is beneficial in reducing back pain and sometimes even eliminates it altogether. Being overweight can cause your vertebrae to be out of alignment. Your muscles will also have to work harder when doing everyday movements. Being overweight also goes hand in hand with being less active which reduces flexibility and strength of the back structures.
Having a good mattress is imperative for those suffering from back pain. A good mattress should be comfortable as well as providing back support. While there have not been many clinical studies to determine the best type of mattress for those individuals with back problems, it is believed that medium-firm mattresses tend to provide the most relief. Ultimately it is a matter of personal preference.
With the tips contained in this article, you should be able to improve your back health significantly. Make these tips part of your everyday life and you should see a noticeable improvement in back pain.