No one likes back pain, so we should cut off the power from the beginning, that is, don't let back pain happen. You can prevent back pain. by changing the daily routine and some exercise When doing these things every day becomes a habit. It will help maintain health and prevent back pain in the long run.

Routines that help prevent back pain

1. Adjust your sleeping position.
Lying on your back will put pressure on your spine. You should therefore lift your legs slightly to reduce the pressure on your back while you sleep. It can help reduce pressure by 50%, which will prevent back pain.

But if you already have back pain You should talk to your doctor about the best sleeping position. in general The recommended posture is You lie on your side. and bend your knees towards your chest But for some people who like to sleep on their back. Put a pillow under your knees when you sleep.

2. Build muscle strength
Regular exercise with muscle exercise This will help reduce the risk of back injury. You should focus on exercising on your back. and the abdomen is the main By exercising at least 2 times a week. To make the back muscles flexible and strong Experts suggest that regular exercise Helps relieve inflammation and the tension of the back muscles

3. Add Calcium and Vitamin D
Strong bones will help prevent osteoporosis. which is the most common cause of back pain in old age especially in women strengthening bones and spine This is accomplished by eating foods rich in calcium and vitamin D.

Calcium-rich foods include milk, yogurt, green leafy vegetables, and vitamin D-rich foods such as fatty fish, egg yolks, liver, and cheese. You can also take calcium and vitamin D in supplements. But you should always consult your doctor first.

4. Change shoes
High heels can look beautiful. But if you don't want back pain Better to choose low-heeled shoes. because when wearing high heels The body needs to change its center of gravity. This strains the lower back and eventually leads to back pain. Flat shoes are the best choice. If you don't want back pain

5. Stand up straight
Standing upright will protect your spine. Strengthen the spine and function properly. Standing in inappropriate postures, such as hunched over, shoulder-wrapping, will put stress on your back. And it can deform your spine.

Therefore, to prevent back pain You should therefore avoid walking with your shoulders wrapped or standing hunched over if you need to stand for long periods of time. Imagine having a rope pulling your head like you're a puppet. This will help you maintain proper standing posture.

6. Sit properly
time sitting on the chair Use the same principle as standing with your back straight. If you have to sit at work all day should sit straight And use a pillow to support the weight after sitting. In addition, choose a quality chair. Because it can help support the weight in your lower back better. When in a sitting position, your knees should be slightly higher than your hips. They may place their feet on a footstool or on a small chair.

7. Quit Smoking
We all know that smoking increases the risk of serious illnesses. And people who smoke are more likely to experience back pain than nonsmokers. One reason is because nicotine blocks blood flow to the intervertebral discs. As a result, the intervertebral discs become dry, cracked and split apart.

In addition, smoking also reduces the amount of oxygen in the blood. This causes the muscles and tendons in the back to have insufficient blood and oxygen supply. When the back is weak, there will be more tension than before. until back pain

8. Don't carry heavy things.
Lifting heavy objects or lifting things in an inappropriate position can cause back pain Because the back has to bear so much weight that it is tense. resulting in back pain If possible, reduce the pressure on the shoulders. by carrying less And when carrying things, divide the weight of the 2 sides equally. One shoulder will not gain too much weight. Shopping carts should be used in department stores. or a bag with wheels to carry heavy items such as bags or document box

When lifting things, be careful. Do not lean or bend over to lift heavy objects. Instead, squat in a squat position, pulling objects closer to you and then slowly getting up. Do not turn while lifting. If possible, push things instead of pulling, as pushing is safer on your back.

9. Stretching
Standing, sitting, or lying in the same position for long periods of time is not good for your back. to relieve stress during the day by getting up and walking from time to time and simple stretching It will help the blood flow around the back better. As a result, the tension that causes back pain is reduced. It may also be used to stretch the back muscles. to increase the flexibility of the back muscles It can help prevent back pain as well.


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