Back pain is one of the most common orthopedic concerns. Research suggests that 8 in 10 people experience back pain at some point of their lives.
Sudden & severe back pain or pain that does not go away within a few days warrants a visit to an expert orthopedic surgeon. But in some cases, you can treat a nagging back pain by yourself with a few simple measures.
Keep Moving
It’s important to keep up usual level of activity & movement even when you have back pain. Aim for at least 30 minutes walk, three to four times a week. Sedentary lifestyle can weaken the muscles around the spine & back which reduce the support for the spine & lead to long term pain.
Sleep better
Poor sleeping position can worsen your back pain. Try sleeping on your side to alleviate the pain. Also, placing a pillow between the knees can keep the spine in a neutral position & reduce the pressure on the back.
Increase your calcium & Vitamin D intake
Osteoporosis is one of the most common causes of back pain, especially in women. Consuming good amounts of calcium & vitamin D can help keep your spine strong & healthy. Some of the good natural sources of calcium are leafy green vegetables, yogurt & milk. Vitamin D is found in egg yolks, fatty fish & cheese.
Strengthen your core
A regular routine that involves training your core muscles can significantly lower your risk of back pain & back injuries like strains or muscle spasms. Make sure you include back & ab strengthening exercises in your regular workout at least twice a week for a stronger & more flexible back.
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Maintain a healthy body weight
Shedding the extra pounds can help lighten the load on your lower back. Weight loss helps in lowering the amount of mechanical force on the spine & thus reducing one’s risk of back pain & injuries.
Improve your posture
Make sure your spine is aligned while you are sitting & standing. Aim to keep your head centred & shoulders backward. If you work on a desk on day, get frequent breaks to get up from your chair & stretch.
Quit smoking
Did you know smokers are 4 times more likely to have a degenerative disk disease & other spine problems? Nicotine in cigarettes & other tobacco products washes away important nutrients on the spongy disks that cushion the joints.
Use better Shoes
Always wear comfortable shoes to keep back pain at bay. Also avoid high heels as they strain your back while standing. Ideally shoes with less than 1 inch heel are the best to keep your back healthy.
If you suffer from back pain even after trying these simple measures, you should consult an expert orthopedic surgeon. For the best treatment for back pain, consult our team of expert orthopedic surgeons.