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Nobody likes back pain, so cut off the power from the beginning of the wind, that is, don't let back pain happen. With changing routine And some exercise When doing these things every day until it becomes a habit It will help maintain health and prevent back pain in the long run.

Routines that help Prevents back pain

1. Adjust the position
Lying on your back will put pressure on your spine. You should raise your legs slightly to help relieve pressure on your back while sleeping. In addition, putting pillows under your knees when you sleep. It can help reduce pressure by 50%, which will prevent back pain.

But if you already have back pain Talk to your doctor about the best sleeping position. Generally The recommended position is Lying on the side And bend your knees toward your chest But for some people who like to sleep on their back Put a pillow under your knees when you sleep.

2. Build muscle strength
Exercising regularly with muscle exercises This will reduce the risk of back injury. You should focus on exercising on your back. And the abdomen is the main By exercising at least 2 times a week To make the back muscles flexible and strong Experts recommend that Exercise regularly Help relieve inflammation And the tension of the back muscles

3. Add calcium and vitamin D
Healthy bones help prevent osteoporosis. Which is the most common cause of back pain in old age Especially in women Strengthening the bones and spine This can be achieved by eating foods rich in calcium and vitamin D.

Calcium-rich foods, such as milk, yogurt, green leafy vegetables, and vitamin D-rich foods, such as high-fat fish, egg yolks, liver, cheese, you can also get calcium and vitamin D in the hole as a supplement. But always consult with your doctor first

4. Change shoes
High heels may look beautiful. But if you don't want to have back pain You should choose flats better. Because when wearing high heels The body needs to change its center of gravity. This causes the lower back to become stiff and eventually leads to back pain. Flats are the best choice. If you do not want to have back pain

5. Stand up straight
Standing up straight will protect your spine. Makes the spine healthy and functioning properly. Standing in an improper posture, such as hunched over, standing, wrapped up in the shoulder, will cause tension on the back. And can deform your spine as well

Therefore, to prevent back pain You should therefore avoid wrapping your shoulders or bending over if you have to stand for a long time. Just imagine having a rope pulling your head on like you're a puppet. It will help you maintain a proper standing posture.

6.Sit appropriately
When sitting on a chair Use the same principle as standing straight. If you have to sit and work all day Should sit with your back straight And use pillows to support the weight after sitting. In addition, you should choose a quality chair. Because it can help support the weight of your lower back better When in a sitting position, your knees should be slightly higher than your hips. They may place their feet on a footrest or on a small chair.

7. Quit smoking
We all know that smoking increases the risk of serious disease. And people who smoke are also more likely to have back pain than non-smokers. One of the reasons is because nicotine blocks blood flow to the intervertebral disc. As a result, the intervertebral disc is dry, cracked and split apart.

In addition, smoking reduces the amount of oxygen in the blood. This causes the muscles and ligaments in the back to have insufficient blood and oxygen. When the latter is weak, there will be more tension symptoms. Until back pain occurs

8. Not carrying heavy objects.
Lifting heavy objects or lifting objects in inappropriate positions Can cause back pain Because the latter has to bear a lot of weight and tension Resulting in back pain If possible, reduce the pressure on the shoulders. By carrying less things And when carrying things, divide the two weights equally So either shoulder doesn't get too much weight. Should use the shopping cart in the mall. Or bags with wheels to carry heavy items, such as bags for belongings Or document box

You have to be careful when lifting things. Do not bend over or bend over to lift heavy objects. But should squat in a squat position, pull things closer to you, then get up Do not turn while lifting. If you can, push things instead of pulling, as pushing is safer towards your back.

9.Stretch
Standing, sitting, or lying in the same position for long periods of time is bad for your back. To relieve stress during the day By getting up and walking from time to time And simple stretching It will help the blood flow in the back area better. As a result, the tension that makes back pain is reduced. In addition, it may be used to stretch back muscles. To increase the flexibility of the back muscles It can help prevent back pain as well.

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