Don’t learn to live with back pain
Chances are good that, at some point in your life, you will have back pain. Statistics show that it’s almost impossible not to. In fact, 70-85 percent of Americans will experience back pain at some point in their lives.
Even with those odds, there are still several ways to minimize your risk and give yourself the best chance to live pain-free. Several factors can cause back pain, including stress, poor posture, bad ergonomics, lack of exercise, arthritis, osteoporosis, a sedentary lifestyle, overexertion, pregnancy, kidney stones, fibromyalgia, excess weight, and more.
Here are a few simple healthy back tips from the National Institute of Neurological Disorders and Stroke:
- Stretch and warm tissues before exercise or doing other strenuous activities.
- Practice good posture. Avoid slouching when sitting or standing.
- When standing, keep your weight balanced on both feet, don’t lean to one side.
- Follow good ergonomics in the workplace. When sitting for long periods of time, rest your feet on a foot support. Make sure your chair and work surfaces are at the proper height. Get up and move around in between long sitting stints.
- Avoid high-heeled shoes, if you can.
- Watch your weight. Excess weight, especially around the waist, can put undue stress on lower back muscles.
- Exercise. Core strengthening moves, will also benefit your back.
- Don’t lift items that are heavier than you can handle. Remember to lift with your knees, not your back. Pull in your stomach muscles, keep your head down and in line with your straight back, and do not twist when lifting.
- Get a massage. Using therapeutic bodywork can melt pain-inducing stress away from your back and the rest of your body.
One of the most common reasons of back pain I see at my office is constipation. Not having regular bowel movements can put pressure on your lower back. There are several causes of constipation, and most you have control over it. Some medications can cause side effects, ask your doctor for possible alternatives, if this is the issue.
Here are few ways to help with constipation:
– Fiber-rich foods are among the best ways when looking for natural constipation treatments.
– Prune or prune juice is known to offer constipation relief.
– Water is essential if you are looking for a constipation treatment and avoid fluids like alcohol and coffee because they will only worsen constipation.
– A teaspoon of apple cider can also do the trick and is used by many.
The above-mentioned tips are just a few of the methods to help with constipation. There are basically 4 rules that you should follow when it comes to diet; add more fiber to your diet, drink plenty of water, avoid alcoholic beverages and espresso (or at least keep them on a low level) and stay away from processed foods.
Sometimes I also like to use cross taping, it’s an extremely simple DIY and has no side effects.
For constipation: you may purchase cross tapes here, just put on as shown in the pictures, let it stay for 24 hrs. You can shower with the tape