Back pain – even the mention of it starts to send prickles of discomfort up the spine. As arguably one of the most uncomfortable, inconvenient, and downright painful types of injuries that can befall a person, we here at Above and Beyond Wellness, believe it is important to share some tips we have that can help you take preventative measures against future injury or discomfort.
Strengthening the muscles around your spine is probably the most important and helpful tip we can give you to prevent injury. By building these muscles over time, your back will be able to handle stress with more durability and will greatly decrease your chance for injury. In fact, although it sounds less than pleasant, it is also good to continue to try to do some light exercise and stretching when you are in pain (depending on the source of pain).
2. Reduce Stress Levels
Stress isn’t just a mental burden; we carry our anxieties and worries in our physical body as well. In fact, for many people, the back is a primary place where they hold their stress. Now, we know this doesn’t happen with a flip of a switch, but finding activities that will reduce your levels of stress is pivotal in preventing back pain. Try attending a Yoga class, or meditation, or even a weekly massage as a way to release that day-to-day stress.
3. Healthy Diet
The amazing thing about the human body is just how interconnected it is. When your internal organs are maintained and working properly, they are better able to support your spine. By eating a healthy diet, you are not only able to keep a healthier weight for your back, but you put less stress on your internal systems – strengthening and revitalizing them.
4. Increase Water Intake
Since our bodies are roughly 70% water, keeping ourselves hydrated means that we are more fluid, rather than rigid. Hydration also increases the height of the disks in our backs so that they are better prepared for shock absorption.
5. Mind How You Sleep
Ever wake up in the morning with a serious kink in your neck or feeling like you’ve just done a lot of weight lifting? Poor sleep positioning can easily wrench your back and flare that pesky back pain. Recommended sleep positions often vary from doctor to doctor, so use your best judgment for what position will feel the most natural for you.
6. Check Your Posture
Especially important for those with regular desk jobs and find themselves sitting a lot – posture is vital to a healthy, pain-free back. Your chair has a back for a reason! Practicing good postures and stretching regularly will help maintain those natural curves in your back and reduce discomfort.
7. Avoid Smoking
We all know the risks that come from smoking, from lung cancer, to heart disease, but few people know that smoking greatly increases your chances of back pain and injury. Smoking restricts the flow of blood to your spine, which carries nutrients important for healthy maintenance. So, if you are a regular smoker, it is probably time to give up the habit.
Are you someone who experiences regular back pain, or suffers from injury often? If you are interested in learning about Chiropractic services or have a question about back pain prevention, please contact us today!
To a life free of back pain,
Dr. Roger Sahoury
Above and Beyond Wellness Center