man needing back ache care

10 Back Care Tips that Work

Back pain is a common concern, which is not a specific ailment but rather a symptom that may occur from a variety of different sources. A good back care routine will help in managing the symptoms.

In some cases, people with low back pain find no specific cause of the pain.

According to the KZN Department of health, back pain affects up to 30 – 40 % of South Africans at some point in their lifetime. I have previously suffered from severe backache and have been diagnosed with acute backache.

Disclosure: Please note that some of the links in this post are affiliate links and if you go through them to make a purchase I will earn a commission at no extra cost you.

Low back pain is one of the most common reasons to visit a doctor’s office or a hospital’s emergency department. It can disrupt your daily activities and quality of life. However, there are some back care tips to help alleviate and manage it.

Backcare tips that work

1. Be careful.

A large number of people suffer from lower back pain and injuries as a result of heavy lifting or spending too much time in a bent position. Learn to lift heavy objects using the correct lifting technique. Always bend your knees and hips and not your back.

2. Stretch

Before applying any strain on your back, you must stretch. Not the 10 seconds stretch from waking up; as your muscles need to be warmed up and prepared.

Consequently, a proper stretch is 5-15 minutes before any strenuous activity. This includes stretching before going for a hike, golf or cycling.

3. Avoid overuse

The combined nature of an unusually stressful week at work, followed by a vigorous workout and then finally sleeping on an uncomfortable couch with no support precipitates back strain.

As a result, the final event of stretching when you get up from bed or a big sneeze is usually just a feather broke the elephants back type of situation.

back rub

4. Avoid repetitive strain

Sitting in front of a computer for hours on end is one of the activities that perpetuate strain on the joints between the vertebrae and will make you more vulnerable to acute exacerbation of back strain.

Thus, it is important to do proper back care techniques. Take frequent breaks from sitting to stretch your legs and muscles. Try back stretches on your chair to break the cycle of sitting.

5. Get calcium and magnesium

Proper contraction and relaxation of muscles rely on adequate levels of magnesium and calcium. Therefore, insufficient levels can lead to chronic muscle tension spasm and even cramps.

Eating a proper healthy diet with calcium and magnesium rich foods such as leafy greens, legumes and seeds can help you with this. Also, take supplements if your diet is lacking.

Take a look at: Start eating healthy today

6. Exercise

The spinal joints rely on the muscles to support them, therefore regular back strengthening exercises provide great support for the spine. Be careful of what kind of exercise you do as some can aggravate or cause additional damage.

These are some of the back-care exercises that aid in relieving the pain. However please be sure to consult your doctor before you try them.

7. Do regular maintenance therapy

Unfortunately, mechanical back problems are not curable, as they are related to lifestyle situations. For example, stress, posture, lifting, carrying and driving. However, these are part of our daily lives that we can’t avoid.

Like you would service your car, servicing your spine helps prevent wear and tear. Make sure you listen to your body and treat it with care.

8. Reduce excess acidity

The modern lifestyle that we tend to lead promotes excess acidity levels which exacerbate muscle stiffness and tension. High intake of coffee, alcohol, sugar and refined food and stressful lifestyle all lead to high acidity levels. Therefore, going to an alkalinising programme can make a huge difference in reducing and even eliminating back and neck problems.

9. Get a good mattress

It’s important to sleep in a comfortable bed, that offers your spine the support it needs. In other words, a mattress that is too hard or too soft can precipitate back problems.

If it is too soft; it doesn’t offer enough support and if it’s too hard it doesn’t allow for the spinal contours, resulting in stiffness and very achy joints.

A good mattress is a worthy investment for your back. There are plenty mattresses on the market but a good hybrid mattress is best of both worlds.

10. Relax

Many of the health problems we face today are a result of the fast-paced treadmill life we lead. We hardly make enough quality rest time. In this fast-paced mode, the musculoskeletal system never shuts down and the end result is excess tension, tightness, spasm and wear and tear.

So, be kind to your back. It’s yours for life!

Love, Everyday


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