Back pain is incredibly common in the Western world. Around 8 out of 10 people will experience problems with their back at some point during their life – which is an astonishing figure. There are, however, several things you can do to defeat back trouble – and we’re going to go through five of the best with you today.
The first thing you should do is strengthen the muscles around your back by being more active. Muscle tears are one of the most common injuries that occur with backs, so it makes sense to build up your core muscles. It’s the area around your midriff that needs your focus – such as your abdominals, thighs, and lower back muscles. The stronger your core, the less likely you will be to injure yourself.
Learn how to pick things up
You probably don’t enjoy your workplace health and safety meetings, and maybe scoff at your ‘picking up a box’ lessons. However, you should take a lot more notice if you want to avoid back problems. When you pick something up, make sure you are using your legs, rather than bending over and putting the strain on your back. Also, be careful about how much weight you carry, too. The average person should only carry around 10% of their body weight to avoid injury.
Upgrade your sleeping environment
If you have back trouble, it can often be down to how you are sleeping. According to any Latex mattress advice guide, you might find, a firmer mattress can give you a better support. It doesn’t have to be rock hard, though. In fact, latex mattresses also have a much springier action that gives you better support than a harder mattress. It forms a natural contour for the body, and many people with back trouble swear by latex mattresses or toppers.
Eat better food
We are what we eat, of course. And, with regards to your back, there are two things to think about if you want to protect yourself from pain and problems. The first is making sure you consume enough calcium. It helps strengthen all your bones, including your spine. However, you should also eat plenty of vitamin K. It’s a vitamin found in many different green vegetables including broccoli and spinach. It helps make your bones denser. In turn, your bones – including your spine – will become more resistant to injury.
Improve your posture
Finally, make sure you think about your posture. One of the biggest reasons why so many people in the West suffer from back trouble is that we sit at office desks for long periods of time. You should look at your posture, and make sure your back is as straight as possible and that both feet are flat on the floor. You might even benefit from using ergonomic furniture, which is designed to improve your posture. Or, you might find success by losing the chair altogether and try sitting on a stability ball instead.
We hope this guide helps you address some of the many common issues with back pain. Let us know your thoughts in the comments section below.