Back pain is a very common problem in the United States as it affects 8 out of 10 people. Between 60 to 90 percent of all Americans will suffer at least one back injury in their lifetime, about 50 percent will experience multiple episodes of back problems, and many will need surgery.
Don’t take your back for granted because almost everything you do requires this body part, says Dr. Joseph Mercola. Back pain is not caused by a single activity or accident; back problems occur due to the accumulation of the effects of various factors, like your diet, posture and how you deal with stress.
Preventing back pain is easier than treating it. Here are Dr. Mercola’s simple steps for beating back pain:
Exercise and physical activity will help strengthen the muscles of your spine. Build up your abdominals to avoid back pain. Always do some stretching and warm-ups before engaging in strenuous physical activity. Exercising will also help you maintain a healthy weight, which is a factor in preventing all kinds of illnesses and discomforts.
2. Vitamin D
Optimize your vitamin D levels to prevent the softening of the bones that often lead to lower back pain.
Keep your weight spread evenly on your feet when standing. Don’t slouch when standing or sitting to avoid putting stress on your back muscles.
4. Support your back
Always support your back. Don’t bend over awkwardly. Protect your back while lifting – this activity, along with carrying, puts the most stress on your back.
5. Firm bed
Sleep in a firm bed, sleep on your side to reduce curving of your spine and stretch before you get out of bed.
6. Lumbar support
Use chairs or car seats that offer good lumbar support. Switch positions often while sitting, walk around a bit and do some light stretching to relieve tension.
7. Comfortable shoes
Wear comfortable shoes. For the ladies, it would be good to not wear heels most of the time.
8. Drink water
Drink plenty of water to enhance the height of your intervertebral disks. And because your body is composed mostly of water, keeping yourself hydrated will keep you fluid and reduce stiffness.
9. Quit smoking
Quit smoking as it reduces blood flow to your lower spine and your spinal disks to degenerate.
Original source: Eat Local Grown