The three weakest links in the body are the neck, knees and back. If any of these three parts are out of commission, you know it. Your whole day is affected.
Just about everything you do affects your back. Most people will have back pain at some point in their life. Back pain can be caused by being overweight, performing repetitive movements, sitting, standing, stress and improper lifting procedures. The back is very complicated and taking care of it now can go a long way toward preventing many forms of back problems in the future.
Here are some tips for keeping your back healthy and strong:
1. Practice good posture.
Slouching puts undue stress on your back.
The posture of a person is very important in many ways. It is necessary to maintain the proper posture while sitting, standing or even while lying down to avoid the incidence of back problems and other muscle related problems. The term bad posture refers to the fact that a person while sitting, standing or walking keeps on hanging his/her hands in an awkward manner, does not stand erect, or keeps their shoulders hunched up.
If a person has bad posture, then the person becomes more susceptible to back problems specially back pain. Back pain is a very painful disease and can cause many difficulties in the sufferer’s life. Back pain not only affects the person physical being but also disturbs his/her mental peace leading to a disturbance in their performance of their daily activities. Bad posture back pain has many negative effects on the person suffering from it. Some of the effects can be listed as follows:
- Back pain reduces the quality of performance of the person suffering from it.
- It can lead to severe problems like bending of the spine and many other such problems.
- It is very painful which can case frustration in the sufferer’s mind.
- Back pain caused by bad posture can also cause bone problems in the sufferer.
2. Maintain a healthy weight.
Being overweight puts stress on the back. As we put on extra pounds, our bodies have to compensate for it. Every extra pound of weight puts 3 pounds of pressure on your knee joints when you walk and when you run that is 10 pounds of pressure. Over time that strain causes the knee to become damaged.
Extra pounds put pressure on the back. 4 extra pounds puts 16 pounds of pressure on your spine. That is scary! So just think about this, how many extra pounds are you carrying around? As our nation continues to gain more and more weight, even our children are developing back pain at an early age. This back pain limits us as to what we can do.
What can we do about this?
- Start moving! Take a walk, swim, do yoga, lift weights or do water aerobics. Always remember to stretch before doing any type of exercises. You must start slow with any exercise and gradually increase.
- Change your diet. Get that extra weight off. Eat organic and healthy foods. Eat smaller more frequent meals. Eat more fruits and vegetables. You need good fats and complex carbohydrates. Good protein. Not eating enough will keep you from losing weight.
- Cleanse the body internally.
- Drink water! Our bodies need one half of our body weight in ounces per day. (example: if you weigh 200 pounds, then you will need 100 ounces of water per day) If you do not drink much water, you will want to slowly increase your intake. Your body needs water to release weight.
- Are you getting 8 hours of sleep a night? Getting adequate sleep will aid in releasing weight. Take time to relax before you get in the bed so that you will be able to fall asleep when you do get into bed. Read a book before bedtime.
3. Eat well. Calcium, Magnesium and Vitamin D are vital for bone health!
Calcium is vital to powerful bones and long-term bone wellness. Calcium is considered the most plentiful mineral in your body, one which performs many essential roles. Your body utilises it to build healthful bones and teeth, keep them powerful while you age, send out communications through the nerve fibres, aid in blood clots, and manage the heart’s pulse, as well as other functions.
Calcium plus Magnesium
Magnesium can help your body soak up and maintain calcium levels. Magnesium works tightly with calcium to create and reinforce bone tissues as well as protect against osteoporosis. Since the body is not good at keeping magnesium, it is essential to ensure you receive enough of it in what you eat. Magnesium can be found in nut products, plant seeds, whole grains, sea food, beans, tofu, and lots of vegetables.
Calcium plus Vitamin D
Vitamin D is another essential nutrient that helps the body take in calcium mineral and manages calcium mineral in the bloodstream. The body synthesises vitamin D when subjected to the sun. On the other hand, large proportions of individuals are vitamin D deficient— even those residing in sunlit environments.
More than half of the magnesium found in the body is located in bone. In addition to its presence in bone, magnesium is important in calcium metabolism and bone health because it is required for parathyroid hormone secretion.
Magnesium is a mineral that acts as a growth factor, is a general tonic, regenerating, psychological balancer, antidepressant and tranquilliser, liver drainer , internal and external antiseptic essential for living cell, and anti-atherosclerotic anti-colestherolic, maintaining constant the concentration of calcium from blood, etc..
- Magnesium has the following properties:
- Plays a role in the formation of teeth and bones;
- Calcium and phosphorus, take part in control of excitability;
- Has important plastic role, representing one of the main constituents of the skeleton and teeth;
- Regulates calcium balance;
- Helps proper functioning of the heart muscle and brain;
- Strengthens the body’s defence reaction to infection;
- Delays ageing and relieve pain caused by senility;
- Activates neuromuscular system;
- Regulates body temperature;
- Facilitates the metabolism of vitamin C, phosphorus, potassium and sodium;
- Prevents heart attacks;
- Prevents calcium deposits, as well as the formation of gallstones and kidney stones;
- Helps regulate not less than 300 enzymatic functions
Vitamin D, sometimes called Cholecalciferol, is the only vitamin that the body is capable of producing on its own. The only catch is that the body must be exposed to sunlight before it can produce this vitamin. It’s not necessary to worship the sun to reap the vitamin-making benefits. An hour a week is generally enough. All of the body’s other daily requirement of vitamins must come from the diet and/or via supplementation.
Vitamin D is a very stable fat soluble vitamin. Like other fat soluble vitamins, the body is capable of storing Vitamin D for later use. Because it is stable, it is not broken down during food preparation or exposure to heat sources.
Vitamin D helps the body absorb calcium and this in turn helps keep bones strong and less prone to breaks and brittleness. Ample amounts of Vitamin D greatly reduce the risks of developing osteoporosis and joint damage. It can slow down the effects of arthritis and keep back pain under control. Vitamin D is also required for proper absorption of phosphorus.
Vitamin D is currently being studied as an effective way to protect the body against colorectal cancer and the development of certain types of autoimmune diseases. Early results are promising.
These trace minerals and vitamins are highly effective with back pain and completely eliminated mine! I recommend Ancient Purity as they supplements are pure and non GMO!
4. Quit smoking.
Studies suggest that smokers are more likely to experience disc problems. The bones are not immune to smoking’s effects. Osteoporosis, spine and hip fractures, and degenerative disc disease can be traced back to this habit.
5. Strengthen your abdominal and back muscles.
By keeping your abdominal muscles strong and maintaining good posture, you will be creating a natural “girdle” around your body to give your back good support.
6. Keep the spine flexible with yoga and gentle exercises.
It’s been said that a flexible spine is the secret to a youthful body. Exercise regularly to keep your body fit and strong. Condition your body with regular exercises so you can play sports without pain.
7. Reduce stress.
Tense people often have tense backs. Get enough sleep, exercise, be positive and practice deep breathing regularly. Meditation is a great way to de-stress. There are lots of guided meditations here
8. Be comfortable.
Avoid restrictive clothing and high heeled shoes which can put stress on your back.
9. Standing up.
If you stand for long periods of time, raise one foot on a box to lessen the strain on your back. Check your posture and try to maintain the natural curve in your spine. Take frequent breaks if possible.
10. Sitting down.
If you must sit for long periods of time, get up every 30 minutes, walk around and do a few stretches.
11. At work.
If you work at a computer, adjust your chair so your elbows to wrists are parallel to the floor and the screen is at eye level.
12. Use your legs.
Use your legs when lifting. Bend at the knees and straighten your legs as you lift the object. This puts less strain on your back.
13. In bed.
If you sleep on your side, put a pillow in between your knees – this helped me a lot!!
We often don’t appreciate a healthy back until we’re laid up with a bad one. Take a proactive approach to a strong, healthy and pain-free back.