Back pain is the most expensive and common medical condition. Back pain is a common condition that affects 80% of people. Eight percent will suffer from chronic back pain. Low back pain is the most common form of back pain. At any one time, up to 31 million people suffer from lower back pain. Back pain is a major contributor to nearly $100 billion in annual American health care and productivity costs. Back pain is an extremely serious and common problem.
There are simple lifestyle changes that you can make to help reduce or even eliminate low back pain. These are eight ways to keep your back strong and healthy.
1. Keep Active
Exercise and physical activity can seem counterproductive if you have chronic low back pain. It doesn’t matter if you have back pain or not, it is important to maintain an active lifestyle in order to prevent future problems. You can live a more pain-free life by doing low-impact exercises such as strengthening, stretching, or aerobics.
Strengthening– Doing exercises with lighter weights, or just your body weight will help build stronger back muscles. Strong backs will support your spine better and help improve your posture. You should also pay attention to other parts of the body, like your core and legs. Your overall body strength will allow you to more easily cope with your daily activities and reduce the risk of injury.
Stretching: Regular stretching can help relieve tension in your muscles, tendons, and ligaments. Stretched muscles and tissues are less likely to sustain injury. They also promote joint mobility which helps reduce the likelihood of strain. Find out more about stretching.
Aerobics– Aerobic exercise can reduce back pain by increasing blood circulation. This improves circulation and delivers more nutrients and oxygen to the spine. It can help with mobility and function, as well as reduce the likelihood of pain flare-ups in the future.
Before you start an exercise program, it is a good idea to consult your doctor.
2. Eat A Nutritious Diet
Your diet can have a significant impact on chronic pain. Inflammation (rapid swelling due to your body’s immune reaction to injury or detection of foreign matter) is one of the leading causes of chronic back pain. Inflammation can cause pain by irritating nerves and surrounding tissues. Different types of foods can increase inflammation, while others can reduce it.
Eat Your Fruits & Veggies
Many fruits and vegetables are excellent anti-inflammation foods. The best foods to reduce inflammation are dark green vegetables such as spinach, kale, and broccoli. However, you can also add in sweet potatoes, carrots, sweet potatoes and cherries. You can also add chicken, salmon, turkey, and beans to make a complete meal. Season your meal with anti-inflammatory herbs such as basil, garlic, onion, and rosemary. You can also enjoy a glass of non-inflammatory red wines.
Avoid Nightshade Vegetables
We stated that most vegetables are excellent at preventing inflammation. However, there are a few vegetables that can actually cause inflammation to increase in certain individuals. These are known as nightshade vegetables. They include tomatoes, white potatoes, and eggplant. Nightshade vegetables can have a different effect on people, but overall they are very healthy. Do a test to see if you feel better.
Limit Unhealthy Foods
It is an essential part of any diet, and it is even more important when dealing with chronic pain. Inflammation can be caused by white bread, white pasta, and sugary snacks. You can reduce inflammation by eliminating these foods from your diet. At the very minimum, enjoy them in moderation.
This article was written by a medical professional at Florida Medical Pain Management. Florida Medical Pain Management is proud to offer Pain Management in Spring Hill FL to a diverse group of patients. Patients at Florida Medical Pain Management can get help managing hip, knee, leg, and neck pain. The practice also offers comprehensive arthritis management, along with treatments for auto accidents, sports, and work injuries.