Prevention is better than cure. This proverb applies to back pain as well. Keeping the muscles of the back fit and strong prevents back-related problems. The following are ten wonderful exercising methods that comprehensively keep back-muscle pain away.
1. Do Not Neglect A Pain In The Back
Signs of physical discomfort or pain during activity indicate that something could be wrong. Instantly, cease all activity and consult a physician. Never self-medicate.
Exercising the body everyday for about half-an-hour is good for health. Workouts enhance physical fitness, joint and muscle movements. Aerobics, swimming, brisk walking, and cycling are good ways to loosen the muscles and joints of the body thereby conditioning them. Initially, the exercising could be done for 3-to-4 days a week and thereafter, everyday.
3. Warm Up
Pre-exercising warm-ups are essential as these help the muscles to loosen up. Stretching the body would be a good idea towards a warm up. This will prevent injuries from taking place during the actual exercising.
4. Cool Down
Post-exercise cooling down stretches are essential to ensure continuity of muscle, tendon, ligament, and joint co-ordination. Abruptly ceasing exercising will tighten the muscles. Therefore, the muscles will have to be gently relaxed.
5. Observe Proper Body Mechanics
Lifting an object be it heavy or light with an awkward posture can result in back pain. Bend the knees and lift the object bringing it near the body. This will help in a straight back posture. Moreover, postures involved in vacuum cleaning, exiting out of the car, and even sitting requires to be done properly. An unnatural body posture gives rise to back pain. The back should always be kept straight. This will prevent back pain.
6. Stretch The Body Once In A While
The muscles of the body are prone to become weak by continuously lying in the bed and sitting. At least a five-minute stretch intermittently will greatly help blood circulation and muscle movement. Slouching the back must be avoided at all costs.
7. Select Quality Chairs, Beds And Mattresses
Select chairs that will help keep your back straight. A chair that can be adjusted will be very helpful. In case this is not available, a lumbar support can be used. Similarly, go in for soft mattresses which will allow your back maximum comfort as well as spinal cord supinity. An appropriate bed for the purpose will keep back pain out.
8. Sleep The Right Way
Never sleep on your abdomen as it pressurizes the neck and back due to unnatural spinal cord imbalance. In the process the neck and back will experience severe pain. Sleeping on the sides are the best positions recommended. Sleeping on the back is okay, but this should be done once in a way and not regularly. Sleeping on the side needs a comfortable cervical pillow. Use a pillow between the knees in order to remove any unwanted stress on the hips. Similar should be the case when sleeping on the back.
9. Lose Excess Weight
Obesity directly puts a lot of pressure on the lower back. Exercising and eating a balanced diet will help reduce unwanted body weight. Exercise regularly and observe the lower back ache disappear.
10. Consult A Chiropractor
Chiropractic therapy of the spine will ensure that it is kept appropriately aligned. This vastly prevents back problems. However, in case back pain is experienced, do consult an orthopaedician or a chiropractor who should be able to resolve the pain as well as advice on how best to prevent occurrence of future pain in the back.
The above ten golden suggestions will be very helpful in ensuring that pain related to the back and legs do not occur.