At some point in our lives, we experience a degree of back pain. It can result from numerous things, such as sitting too long, strenuous work that involves lifting something heavy or a lot of movement, poor posture, aging, stress, injury, or disease. Even if you work a 9 to 5 office job, you are not an exception. In fact, there are a lot more people who experience lower back pain because they sit at their desks all day than manual laborers. Even doing daily activities in the wrong way can cause a bad back. Back pain is one of the top reasons why people miss work. It is one of the leading causes of disability in the world as well.
We have asked a chiropractor for tips to cure a bad back. They use spinal manipulations to correct misalignments of your spine, which can relieve painful pressure in your neck, head, and back. It is safe to say that chiropractors are the experts to back pain and they know how to maintain wellness. So what are the tips? Read on.
Stop smoking and follow an anti-inflammatory diet
It’s not only how we move our body, but it is also what we consume (and inhale) on a daily basis. If you are a smoker, kicking the habit is hard, but smoking makes you three times more likely to develop chronic back pain. Smoking interferes with brain pathways. As a result, smokers are way more prone to chronic back pain than non-smokers. However, even when you don’t smoke you still need to try your best to avoid second-hand smoke. When you quit smoking, you will instantly feel back relief. So, it is never too late to quit.
As for food, some diets are just too pro-inflammatory, which makes you too inflamed. Excess inflammation can lead to excess pressure and pain in the joints of your back. There isn’t actually a single “anti-inflammatory diet” out there, but processed food, sugar, and trans fats are associated with excess inflammation. Focus your diet on fruit, vegetables, and healthy fats to make sure you are not too inflamed.
Take time to stay active
Exercise is important and regular exercise, a healthy diet, and a healthy weight are very important to cure your back pain. Many back problems start by living a sedentary lifestyle. Many people do not move as much as they should, which makes them more susceptible to postural injuries to the back. If you tend to sit too long, make sure to take some time to get up and stretch at regular intervals. Regular activity can relieve back pain from sitting too long and regular exercise can help strengthen the muscles in your back. Any type of exercise that uses multiple joints can be long-term back pain relief. Exercises such as burpees, squats, planks, or deadlifts can strengthen your core and help prevent posture-related back pain. You don’t need to spend an hour exercising; even just 10 minutes of yoga every day will make a difference.
Get your back adjusted
Make an appointment with a chiropractor and get you’re back adjusted. Getting your back adjusted can help relieve pain since it opens up the communication pathways from your brain to your spine as well as from the spine to the rest of your body. When you experience back pain, it is best to get your back adjusted right away. The immediate adjustment offers an opportunity for your body to realign, reducing pains and strains in the soft tissues of your muscles. However, when you are no longer in pain after an adjustment, remember to put a plan in place to prevent future flare-ups, such as a regular visit to your chiropractor.
Be mindful of your posture
When you are sitting, remember not to cross your legs. Place your feet flat on the floor and straighten your shoulders and back. Don’t forget to keep your head up. If your feet can’t reach the floor, place a footrest under your foot for support. When you are standing, keep your back straight, tuck your stomach in, and rest your weight on your feet. Don’t lock your knees. Instead, you should bend them. If you have to be on your feet for a long period of time, use a stool to raise one foot to take the pressure off the spine.
Make sure your night’s rest is good for your back
Did you know that some sleeping positions can be bad for your back? Chiropractors don’t recommend sleeping on your stomach since it forces you to strain your neck. If you sleep on your side, separate your knees with a pillow. If you sleep on your back, try to place a pillow under your knees. By keeping these positions, you support the natural curve of your spine. The best position is to sleep on your side. Besides your sleeping position, you also need to have the right mattress and do not use soft mattresses. Your mattress needs to have a moderate amount of firmness.
Nowadays, Chiropractors are available in many parts of the world making back care easily accessible. Thus, you can decide whether to undergo treatment while on a business trip in the US or get to undergo treatment while holidaying in Thailand. Medical tourism companies like MyMediTravel can assist in finding the most suitable facility for your needs.