It is not easy to determine the exact cause of back pain. However, you can do certain things to alleviate your back pain or prevent it from getting worse. Here are a few things usually suggested by Miami spine specialists for relieving pressure, strain, on back and protecting spine:
1. Place a Pillow under Knees
Sleeping on back adds pressure on spine. So it is important to keep legs slightly elevated to relieve pressure on back while sleeping. Placing a pillow under knees will cut the pressure by almost half.
2. No Smoking
Smoking is injurious to health. Smokers are more vulnerable to develop back pain than nonsmokers. Nicotine in cigarettes restricts flow of blood to the spinal disks. This may dry the spinal disks out, crack, or rupture them. Smoking reduces oxygen levels in the blood to cut down nourishment to the back muscles and tendons. Weak back is more prone to strains and pulls resulting in pain.
3. Lighten the Load
Heavy lifting in an improper way is one of the most common causes of back pain. Take special care while carrying your laptop bag, camera, a suitcase, groceries etc. These activities can lead to back strain. Carry less as far as possible. It really helps to distribute the weight to both sides of body. You may also shift the weight from shoulder to shoulder. Carrying a cart is good for heavier weights.
4. Stretch
It is important to stretch your body on a regular basis. Sitting, lying down, or standing at one place for long hours is detrimental for your back. Dong simple stretches will help you to get rid of the strain of the day. It is also very helpful in improving circulation to your back.
5. Calcium and Vitamin D Intake
Strong bones will prevent back problems. Intake of plenty of calcium and vitamin D will keep bones and back strong. Include items such as milk, yogurt, cottage cheese, leafy greens, fatty fish, and egg yolks in your diet. Make sure you consult your doctor before taking any supplements.
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