According to the study carried out by world health organization (WHO), pain in the lower and upper back is the major cause of disability for persons under the age of 45 in the world. Many people are spending billions of money looking for solutions to aching backs.
On a daily basis, many people experiencing severe or moderate pain in their lower back or upper back tend to find temporary ways to relieve their pain instead of knowing the real cause. It affects people of all ages, although a study carried out by mayo clinic revealed that those people between 35 and 55 years are more vulnerable to back pains. Most of the time they twist and bend hoping that the pain will go away, but unfortunately, the pain may be irreversible. Pain experienced in the upper back may be caused by growth in the chest, spine swelling and ailments of the aorta whereas pain in the lower back may be related to lower back muscles and tendons around the disc and spine. Below are ways of overcoming irreversible back pain;
1. Start doing corrective circuits and exercises
Whatever we do on a daily basis have an impact on our healthy. Poor posture and our everyday activities such as standing for a longer period, pulling or carrying something heavy, muscle tension, sitting in a bent position for a long can lead to severe pain in our back. In this era of technology, many people tend to sit in a bent position for a long period when using computers. This is very unhealthy for the back since it results to increased pain in the area.
Doing regular exercises helps to activate the core muscles such as back muscles that are responsible for lifting the spine that you have not been using. It, therefore, keeps mobility in the spine since inactive and weak muscles make a person experience severe pain. In addition, those people who spend most of their time sitting in the office for more than 8 hours a day are advised to take a break of at least once an hour to stretch and move around to reduce the pain experienced.
2. Fashion Accessories
Many ladies are used to carrying heavy bags on their shoulders and wear high heels on their feet on a daily basis. However, these fashion choices have consequences such as causing pain in the back and other related health issues. It is recommended that ladies handbags should not be more than 10 pounds and their heels should also be less than 2 inches always to reduce the back issues.
3. Eat anti-inflammatory diet
Nutritionist recommends that we include anti-inflammatory foods in your diet such as eating nuts, omega-3 fatty acids such as fish. Avoiding too much intake of dairy and grains products plays a major role. Inflammation causes lowers back pain so when you have a diet that is rich in anti-inflammatory foods you reduce the pain and make sure you maintain proper nutrition.
Dr. Spallino advises that when you eat fruits, avocados, green vegetables such as spinach, green tea and use olive oil you reduce inflammation in your spinal cartilage, which helps to control the back stiffness and pain. They contain anti-inflammatory properties that help fight the pain. Also, make sure that you are getting enough calcium in your body by taking milk, yogurts and cheese.
4. Stop what is causing the pain
Medics say that it isn’t the back that is causing pain, but its other imbalances around that is making you feel the pain. It is recommended that you fix those areas in your body that are causing the pain. You can change you sitting posture; avoid standing in one position for a long period and by doing so, we will reduce the pain that we experience more often.
5. Changing the intensity of your Workouts
At times, you tend to think that if you do intense workouts, you will relieve the pain in your back. Unfortunately, you are worsening it because intense workouts put a lot of stress on your back. You should, therefore, do small light weight exercise and avoid the use of heavy machines that lead to muscle imbalance.
Most of the pain in the upper and lower back is irreversible. However, if you do the above things your back will not experience frequent severe pain. The pain will not go 100% but instead, will reduce the number of days you be feeling the pain. Make sure you have the right sitting posture always especially if you are sitting down in your office for a longer period, and avoid lifting or pulling heavy things. In addition, eat a diet full of anti-inflammatory foods.
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