Healthy Practices to Prevent and Manage Back Pain
If back pain is restricting your life, check out the simple practices that will immensely help you to manage the problem, and live a pain-free life.
If back pain persists for more than 3 months, it is termed as chronic back pain. If even after rest and painkillers you still have pain, you need to consult a physician. Your doctor may advise you medication and physiotherapy for back pain to help ease pain and stiffness, and increase mobility. Both lower and upper back pain treatment can vary from patient to patient depending upon the cause and severity of pain. Along with your treatment check your lifestyle. We are listing some lifestyle modifications which are suitable for all and should be practiced to prevent and manage back pain.
- Breathing Exercises and Meditation
Simple deep breathing exercise (pranayamas) are incredibly effective at reducing pain. Our mind and breath are intimately connected. By altering one, we can influence the other. Shallow rapid breathing is linked to stress. On the other hand, slow, long, deep breaths assist in calming the mind and oxygenating the body. As the body de-stresses the feel-good hormones, endorphins are released, which compacts pain and make you feel good.
- Anti-inflammatory diet
Our body is primarily made of the food that we eat. An ideal healthy diet promotes well-being. Sometimes we are unaware of the kind of foods that we should be consuming to keep the body in a good state. Chronic pain is often linked to chronic inflammation in the body. Chronic inflammation is the reason for most diseases in the body. Inflammation is the body's natural response and helps to fight illness or infections in the body, but chronic inflammation can cause damage and pain in muscles, tissues, and joints. By switching to an anti-inflammatory diet, pain can be effectively managed.
Add more fruits and raw vegetables to your diet. Also, turmeric, garlic, ginger, cinnamon, nuts, berries, pomegranate, whole grains help reduce inflammation. Have a home-cooked food and completely eliminate junk and processed foods, sodas and fried and high-fat foods. Foods with high salt and sugar content increase inflammation in the body. Removing dairy from the diet helps to reduce inflammation. Switching to a plant-based for two weeks helps to reduce inflammation.
- Calcium and Vitamin D
We all know that calcium is needed for healthy bones and teeth. Calcium deficiency can not only lead to bone degeneration but also humped back. Taking a calcium-rich diet and supplements as prescribed by the doctor can help eliminate your back pain. Vitamin D is essential for proper calcium absorption. A vitamin D deficiency can lead to calcium deficiency too. Also, a lot of studies show a relationship between vitamin D deficiency and chronic back pain. So the reason for your back pain could be a vitamin D deficiency. Our body makes vitamin D in the presence of sunlight, that's why vitamin D is also called the sunshine vitamin. There aren't many foods that give us vitamin D. A daily 15-20 minutes sunbath, between 9am-2pm is advised to keep your vitamin D in the range. If you have a deficiency, the doctor may prescribe you a vitamin D supplement.
- Yoga
Yoga is a wonderful way to keep your spine healthy. In yoga postures, the central focus is around the human spine. The 5 major spinal movements i.e., axial extension, flexion, extension, lateral flexion, and axial rotation, are incorporated in each yoga session to keep the spine stable, flexible, and healthy. Yoga is the best way to prevent back problems. And great to relieve back pain, by strengthening and increasing flexibility. Yoga also helps to de-stress the body and mind, which are often the culprits behind chronic back pain.
- Weight management
The extra weight that you carry around your belly puts extra pressure on the spine. Most obese people suffer from chronic back pain. Losing weight can help reduce strain on spinal column and back muscles. Consult a nutritionist who can develop a healthy diet plan for you and start exercising regularly. Along with diet and exercise, good sleep is also vital. Bad sleeping habits can be the reason for weight gain. When we are sleep deprived, we tend to make unhealthy choices, so make sure you are getting a good 7 hours sleep.
- Exercise
Regular exercise is the best way to prevent to have a strong back and avoid back pain. Regularity is the key when it comes to workouts. Walking, cycling, swimming, weight training, yoga, Zumba, choose what you enjoy the most or have a combination and stay regular. Try to exercise at least thrice weekly. If you have back pain, it is still essential to keep an active lifestyle. Check with your doctor and trainer which exercises will help you reduce pain and strengthen your core.
- Quit Smoking
If you smoke, then you are at a high risk of developing back pain. Smoking hinders blood flow. As a result, oxygen and nutrients do not reach body parts. This can weaken the muscles and result in back pain. Seek help and consult a doctor to give up the habit of smoking.
Incorporating these tips will help keep your spine healthy. If you are suffering from chronic back pain, consult a therapist at the right center for pain management like Vardan. Even when you have a severe problem lower back pain treatment without surgery is possible. Try functional manual therapy, which is a distinct and complete path to healing from chronic pain. It will help restore your life to normal so you can live pain-free and to your optimal.