Back Pain is a very common condition that affects most people you know. Fifty percent of working Americans experience back pain and is one of the most common reasons for missing work.
With alarming statistics like these, there is a real need to educate people on a few simple ways to relieve and prevent back pain. By implementing some daily activities and basic techniques, the incidence of back pain can be reduced significantly and those individuals that do follow through and implement on a consistent basis can enjoy a more active, pain free lifestyle.
The first suggestion is to stretch every day a minimum of two times. All muscle groups should be stretched and stretches should be held for at least 60 seconds. This will increase flexibility and will allow the body to move better and more freely with less stress.
Regular Cardiovascular Exercise is another secret to reducing Back Pain because the increase in circulation allows the muscles to be more flexible. The ideal exercise to accomplish this is a moderate cardiovascular exercise that does not put more stress on the body. Some examples include cycling, walking, elliptical, and swimming. Sessions should be 30 minutes a minimum of 3 times per week. A proper warm up and cool down are recommended with stretching after the exercise.
Proper ergonomics are also an important factor to consider in order to prevent undue stress on the body. One should consider what activities they perform on a regular basis and evaluate if they are adding stress on the back and causing a repetitive injury. For example, if the persona sits a lot, then their workstation should be checked out ergonomically and regular stretch breaks should be taken. Using proper lifting techniques like lifting with the legs instead of the back are also necessary. Preferably, help should be used to lift if available.
The muscles are joints are also very sensitive to proper nutrition and adequate water intake. These cells heal and repair on a regular basis and require proper nutrition to do so. The basic recommendations include 64 ounces of water daily, consuming half of the body weight in grams of protein, and minimizing refined, processed foods, and sugars. It is important to give the body the proper nutrients for cellular regeneration.
The final suggestion for Relieving and Preventing Back Pain is to visit a Chiropractor or Physical Therapist for a wellness spinal and functional motion evaluation to identify any problems that may result in back Pain. This would be like visiting a dentist for a check up to see if there are any problems with your teeth before you have symptoms. Uncovering small problems and implementing a treatment program can help eliminate bigger back problems down the line. Many back problems start out small and progress because the person did not realize that had a problem.
These are a few simple solutions that can make a big difference in the health of the spine, and muscles. Everyone should make it a point to take care of their back rather than waiting until there is a big problem. Take care of your back and reduce your chances of experiencing back pain.