Research reveals that 55% of our waking time goes to sedentary behaviors. This means that most Americans spend about 7.7 hours sitting. While desk time and consistent sitting contribute to backache, others factors also chip in their due share.
Matters such as poor posture, a sedentary lifestyle on the whole, and other such factors can reach a finale of a back pain. It is easy to assume that a backache will last for a day at most. However, chronic backache is a possibility and the latest research points out that it is linked to reduce mortality.
This brings attention to the fact that you need to take measures to lessen your risk of developing backaches. Here are some of the steps that you can take but before that, let’s look at what acute and chronic backaches are:
Acute back pain
Acute back pain is synonymous with short-term pain in your back. This can often surface due to a fall, accident, or lifting something that is very heavy. Acute back pain can typically get better on its own, without the need for any treatment.
Chronic back pain
Chronic runs parallel with long-term. In other words, a chronic back pain lasts for more than 3 months. It is, however, much less common than acute back pain. Most instances of chronic backaches can be treated with surgery.
Ways to reduce your risk of backaches
Here are some of the steps that you can take to lessen the odds of developing side effects:
1. Eat healthily
Eating healthy delivers several advantages. For one, eating the right foods furthers your weight loss and weight maintenance goals. Subsequently, your body can stay fit, which does not add any extra strain to your spine. Therefore, helping reduce the likelihood of backaches.
Secondly, healthy eatables on your plate will assist you in curtailing inflammation. Inflammation and free radical damage sit at the center of several diseases. You can, however, lessen the risk by eating a well-balanced diet that provides you the needed dose of antioxidants.
2. Adjust your sleeping position
improving your sleep posture can also aid in preventing backaches. In this context, don’t sleep on your back. The best position is to sleep on your side. If you have to sleep on your stomach though, then consider putting a pillow under your lower abdomen.
This will help you to take off the pressure and stress from your back. Another essential step is ensuring that you have a supportive pillow and mattress. Both of these promote restful slumber and a relaxed back.
3. Increase your vitamin D and calcium intake
A deficiency of vitamin D is often tagged as the culprit behind weak bones and osteoporosis. Women often experience bone problems due to the lack of this vitamin. Similarly, calcium is a well-known mineral in the department of bone health.
Thus, you need to ensure that your intake of both calcium and vitamin D is optimal. Some of the best sources of calcium include yogurt, leafy greens, and milk. Besides, you can get vitamin D from cheese, beef liver, fatty fish, and egg yolks.
Alternatively, sunlight is the best source of vitamin D. So, spending some time outdoors is valuable for your bones and back health alongside your overall health. If you aim to take vitamin D supplements, then you should always consult with your doctor as minerals and vitamins shouldn’t be taken in excess.
4. Correct your posture
Sitting at your desk all day long may be a work requirement for you. What you can do for your back though is to ensure that you are not slouching. Several people tend to slouch when they text or sit on their desk.
Keeping your back in a proper posture is the solution to this. It will help lower the odds of back problems as well. Besides, an ergonomic workstation can also help in this case. Most of all, get a chair that keeps your back comfortable.
This one is a no-brainer. You need to stay physically active to beat the odds of backaches. Take a walking break after every 30 minutes at your desk. Exercise keeps your spine in good shape and keeps your muscle moving.
At the same time, exercise assists in keeping the joints fluid. On top of all of this, exercise can help you manage your weight. This helps to keep off the strain from your back.
6. Lessen stress
Lastly, work to reduce stress. Stress can seriously impact your back health without you even realizing it. Chronic stress tenses your muscles. When your muscles remain in a tensed position for long, these chip in the risk of back pain.
Thus, you need to manage your stress. Some of the ways to lower your stress levels include deep breathing, meditation, and yoga. Practice any healthy technique that relaxes you and keeps the stress in check.