Back pain is a problem that plagues many. In fact, studies show that one-half of American workers claim to have suffered from back pain symptoms a few times during the year. While it can be hard to deal with, there are a handful of ways you can help to prevent it and calm its side effects. Below you’ll discover some common back pain causes and how to fix back pain.
What Causes Back Pain?
Back pain is caused by a variety of different issues. This includes:
- Muscle or ligament strain
- Herniated discs
- Improper lifting
Symptoms of Back Pain
Back pain isn’t always just located in your back. Sometimes its effects can travel to other areas of your body. Frequent symptoms of back pain are:
- Muscle aches
- Shooting pain down your arm or leg
- Trouble bending or reclining
5 Ways to Avoid Back Pain
Watch How You Lift Items
One of the most common causes of back pain is when you improperly lift an item. This is because it strains your back muscles and can hurt your spine’s ligaments resulting in severe pain.
To correctly lift an item, kneel next to it. Then, place your hands on both sides of the object. Lift it up toward the bent leg and then slowly lift the other leg up with it until you’re standing straight. Make sure to keep your spine’s natural curve in place. You can do this by tightening your core muscles and taking deep breaths in and out as you prop your body up.
Stretch Your Body
When your body is stressed or tense, it causes the muscles in your back to contract, something which can lead to back pain. Stretching helps to invigorate these muscles so they don’t press against your spine.
One easy stretch to try is a knee-to-chest one. Lie with your back on the floor and keep your legs flat on the ground. Then, lift one knee up and gently pull it toward your chest with your hands and hold it in this position for a few seconds. After you do this, lift your leg back down to the ground and repeat this process with your other leg. You’ll want to continue the exercise for about 30 seconds.
You might also consider stretching your body in a pool. The buoyancy of the water helps to eliminate pressure on your spine but gives it the same beneficial results. By simply walking around in the water, you’ll give your spine a much-needed workout while healing pain.
In addition to this, a chiropractor can assist with stretching your spine by doing adjustments that remove fluid around your ligaments that causes inflammation.
Eat a Healthy Diet
Your diet plays a huge role in the health of your back. If you eat food that encourages inflammation, it can make your back pain worse and could even hinder your body from naturally healing it.
Because of this, it’s important to eat anti-inflammatory food. Some of the best choices are:
It’s also vital to drink plenty of water. This liquid will keep the spinal discs surrounded in fluid, something which stops the formation of lactic acid. Otherwise, you’ll find that the discs will rub against each other resulting in serious inflammation.
Use Correct Posture
Poor posture can cause your spine’s discs, muscles, and joints to shift to unnatural positions. This not only can lead to pain, but can actually limit your range of motion.
For correct posture, stand up straight and make sure your shoulders are slightly pulled back. After doing so, carefully pull in your stomach and separate your feet so they line up with each end of your hip.
Sleep With a Pillow Under Your Knees
Another way to help stop back pain is to sleep with a pillow under your knees. Studies have shown that this position keeps pressure off of your spine. It also encourages your spine to keep its natural curvature which can prevent future back pain.
Back pain is a common ailment, but it can easily be fixed and treated. By keeping these tips in mind, you’ll be able to avoid serious back injuries and discomfort.
About Author: Dr. Brent Wells, D.C. founded Better Health Chiropractic & Physical Rehab and has been a chiropractor for over 20 years. His practice has treated thousands of patients from different health problems using services designed to help give long-lasting relief.
Dr. Wells is also the author of over 700 online health articles that have been featured on sites such as Dr. Axe, Organic Facts, and Thrive Global. He is a proud member of the American Chiropractic Association and the American Academy of Spine Physicians. And he continues his education to remain active and updated in all studies related to neurology, physical rehab, biomechanics, spine conditions, brain injury trauma, and more.