Some Useful Tips to Avoid Back Pain

Back pain is a matter of swear pain sometimes, and we all can go through this problem at any stage of our life. But there are ways by which you can prevent it from happening to you. Here are 5 important ways to prevent yourself from back pain.




1 – Get up and get moving


Keeping spine and body of yours healthy is really important and for that, exercise is the best solution. You should start with an activity that you love to do and also make sure that activity should be of that type that makes you breath harder than your usual routine and you should do 30 minutes exercise everyday(or on most days of the week) including some hard exercises that make your muscles strong and healthy. This is very good for the circulation process of your body. Some examples are jogging, biking, swimming and gardening can also be a good exercise if done hard.


2 – See your doctor


Make a routine of yours to visit your physician at least once or twice in a year, that’s very much important that you should get yourself medically checked and ensure that all the body systems are working in their proper way and for this thing age does not matter. If you are experiencing back pain for a long time and don’t find relief then definitely you should consult your doctor because in the present medical era, many type of treatments are available, so you don’t have to worry about getting that back pain for life time.


3 – Lose weight


Getting overweighed is another problem causing many heart diseases, diabetes and blood pressure as well as causes your spine to pain and eventually wear out. And according to analysis half of American population is overweighed. So for this reason reduce some weight and relax your spine. If you don’t know the way to reduce weight, consult your doctor to help you with diet plans and exercises necessary to reduce weight.


4 – Good posture


Some people think that slouching while sitting or standing helps to relax your muscles but that’s not true, actually muscles work harder due to that. To avoid exerting extra pressure on your spine, make yourself to be in a good posture that demands you to sit and stand in a relaxed and neutral position.


5 – Rest easy and properly


To sleep on an easy mattress that maintains the same natural alignment of your spine is also a very important thing. If you feel uneasy while sleeping and in the morning you feel your muscles are in pain and you are not feeling fresh, then you must give a look to your bed. Having a complete and easy sleep wakes you up fresh and healthy in the morning. If you keep your back healthy, this will keep you look good for a long time.

Health Benefits of Exercise

Regular exercise can help protect you from heart disease and stroke, high blood pressure, noninsulin-dependent diabetes, obesity, back pain, osteoporosis, and can improve your mood and help you to better manage stress.

For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, if you are unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.

If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.

How Physical Activity Impacts Health

Regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the United States.

• Reduces the risk of dying prematurely. 

• Reduces the risk of dying prematurely from heart disease. 

• Reduces the risk of developing diabetes. 

• Reduces the risk of developing high blood pressure. 

• Helps reduce blood pressure in people who already have high blood pressure.

• Reduces the risk of developing colon cancer. 

• Reduces feelings of depression and anxiety. 

• Helps control weight. 

• Helps build and maintain healthy bones, muscles, and joints. 

• Helps older adults become stronger and better able to move about without falling. 

• Promotes psychological well-being.

Specific Health Benefits of Exercise

Heart Disease and Stroke. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity.

High Blood Pressure. Regular physical activity can reduce blood pressure in those with high blood pressure levels. Physical activity also reduces body fatness, which is associated with high blood pressure.

Noninsulin-Dependent Diabetes. By reducing body fatness, physical activity can help to prevent and control this type of diabetes.

Obesity. Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body's ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.

Back Pain. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain.

Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.

Psychological Effects. Regular physical activity can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress.