5 things we can improve if our back hurts a lot

Back pain is a very common phenomenon that anyone can experience as a result of a bad movement, incorrect posture or prolonged sitting. In such cases, it can become difficult to carry out everyday activities, so it is worthwhile to pay some attention to avoiding and alleviating the pain. Of course, in the case of a more serious illness, the most important thing is to consult a doctor in time, but if this is not the cause of the problem, we have several options to prevent the situation.

What causes our back pain?

If we experience this symptom, in most cases we can be calm, as it is only a temporary problem. It can be caused by a wrong movement, strenuous sports activity, lack of warm-up before training, or even stress. In such cases, the pain can be prevented relatively easily, and if it does occur, it usually goes away quickly, after a little rest.

However, our lifestyle can lead to permanent back pain: poor sleeping position, continuous sedentary work, improper posture and significant excess weight are also predisposing factors may. It may also happen that the problem is of organic origin: disc herniation, scoliosis, osteoporosis, lumbago, hernia, kidney stones, or even cancer can cause back pain. With this in mind, be sure to consult a doctor if the pain occurs suddenly and is extremely strong, if you also experience numbness, muscle weakness, urination problems, or chronic back pain that does not improve even after 6 weeks.

What should we change if our back often hurts?

If you often experience the unpleasant symptom of back pain, it is worth making some changes in your life. These are simple steps that do not cause a significant change in our lifestyle, yet we can expect serious results from them, so everyone should improve a little on the following.

1. Our physical activity

Regular exercise and an active lifestyle are essential for the prevention of many diseases, and this is no different in relation to back pain. With the help of training we can strengthen our back muscles, as a result of which our posture improves, so we put less strain on our spine. Playing sports also helps to reduce body weight, and if you carry fewer extra kilos, the burden on your spine will be less. Regular exercise is also an important aspect it also has a positive effect on our general health and moodso we can reduce stress, which is a serious risk factor for back pain.

2. The condition of our muscles

We have already mentioned strengthening the back muscles, but their maintenance does not end here. After training, of course, it is essential performing stretching exercises, which are worth incorporating into everyday life. Let’s do these series of movements at the start of the day or before going to bedand we will soon feel the difference.

In case of frequent back pain, it is worth incorporating into our lives a regular back massage too. This helps relax tight muscles, increases blood flow, energizes, releases endorphins, relieves tension, improves sleep quality and helps reduce back painwe can see that this step is not worth skipping.

3. Our body weight

Being overweight places a significant burden on our joints and bones also, it can be seen that can also lead to back pain. If we get rid of it, we will reduce the risk of developing cardiovascular diseases, but it will also be easier to move, which will make everyday tasks easier. Also in terms of our general health proper nutrition is importantso let’s reduce the consumption of fast food and focus more on vegetables and fruits, foods made from whole grains, and protein-rich dishes.

4. Our working conditions

If we do physical work, so we expose our spine to continuous stress, and over time, back pain will not escape us either. Of course, we cannot stop working, but we can use some small tricks here as well. As far aspossible let’s start the day with a quick warm-upin doing so, let’s focus on the body parts that are used the most. We try to avoid one-sided loadingand pay attention to the correct lifting technique: during this, the waist and torso remain straight, the knees are bent, and the lifted object is as close as possible to our body.

Don’t think it is sedentary workers they are safe: spending 8 hours a day in front of the computer is just as taxing on our spine as improper physical work. Fortunately, there is a solution here: let’s choose ergonomic chairs, which support the back and help us to sit comfortably in the most optimal position while working. Don’t forget to rest, too stand up for a few minutes every hour: move our whole body, do some stretching exercises, so we can help prevent back pain, and we can also continue working more energetically.

5. Sleep quality

For calm, relaxing – and spine-friendly – sleep choose a high-quality, harder mattress and a memory foam pillow that supports the neckit doesn’t matter which position we choose. Lying on your back is best, as it best suits the curve of the spine, and it can also help with the symptoms of people prone to reflux and heartburn. The lying on the side also protects the spine, especially when a pillow is placed between the knees, and for those who value the feeling of security, choose the in the fetal position sleep.

There is a solution!

We can see that there are many methods that can be used to relieve the unpleasant symptom of back pain. Let’s think about the factors in our lives that can cause this condition, and then, depending on what we need to change, buy a new mattress, ergonomic chairs or a massage pass. We can achieve serious results with the help of these small changes, but it is very important that if we suspect a serious problem, see our doctor as soon as possible in order to establish a reassuring diagnosis.

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