Back pain becomes an ever
concurring phantom as we age. National Institute for Health reports that at
least 25% of American adults encounter back pain in every three months.
Although it tends to occur after we cross the threshold of 30 it gradually
becomes more frequent as we reach our senior years. But do you know with some
easy and simple lifestyle changes you can very effectively fend off back pain
entirely?
We here from Comfort Keepers
thought of sharing with your 7 such tips that you can adopt to avoid back pain
as you age.
1. Do Hip Stretching Workout
In case of fending off back pain
it is very important that you keep your abdominal muscles stronger to support
your back as well as keep your hips muscles strong. For this you have to do
some regular hip stretching exercises.
One easy way to do that is lying
on your back and pull your knees upwards to your chest and hold it there for up
to 15 to 20 seconds. Repeat it for three or four more times. This way you move
and stretch both of your abdominal muscles and hip muscles and keep them in
perfect condition.
2. Forget about Posture Strengthen Your Hip Muscles Instead
Many often worry that our sitting
or standing posture affects the back pain but it is actually not the situation.
If you have strong muscles than no matter in whatever posture you sit and stand
it doesn’t matter.
So, you have to solely focus on
staying fit and keeping your hip and abdominal muscles stronger. Follow the
exercise described above along with some other such muscle strengthening
exercises.
3. Take Frequent Breaks from Your Chair
Sitting for too long at a stretch
on the chair is bad for your hip muscles. It makes it too relaxed. So, take a
break after every 30 minutes to one hour and do some light stretching or have a
walk. This way your muscles will be much healthier and stronger.
4. Lift Heavy Objects Carefully
It has been observed that lifting
heavy objects in inappropriate way can cause damage to your back muscles. So,
whenever you are lifting anything heavy, such as your grand kids, be careful
and follow standard procedure.
Bend your back and knees
carefully keeping one foot slightly ahead of the other and straighten up your
legs before your back. So, that the primary pressure remains on your legs
instead of your back.
5. Have a Daily Walk around the Park
Nothing can be better for your
back health along with your overall health than having a walk daily. As you
walk you release the pressure on your spine and strengthen your back muscle.
One more thing about walking and
back pain is that if you are having back pain like right now, start walking!
Then you will notice that the pain will gradually decrease. So, even if you can
manage to walk for only 10-15 minutes, do that and gradually try to increase
the amount of time you walk as much as up to one hour.
6. Work Carefully
Whenever you are engaged with
physical labor like shoveling snow or some heavy tasks like that you have to be
extra cautious. Tasks that involve you to bend frequently and handle heavy
things must be done with extra care for the safety of your back muscles. One
rule of thumb can be to have a bit of warming up before starting, working with
as little load as possible with frequent intervals.
7. Release Stress
Stress is an arch enemy to your
peace. It has been proven in many research that stress increases your
susceptibility to pain and aches. Besides, worrying about any specific type of
pain will increase the likelihood and the intensity of it significantly.
So, follow de-stressing
activities like relaxation exercises, yoga, meditation, aerobics etc. There are
often some personal de-stressors for every individual; try to find out yours
and carry out whenever you are stressed.
So, with these lifestyle
incorporations you will be able to deal with back pain forever. Follow these
and stay happy and healthy as you age. And for any kind of support regarding
elder care contact Comfort Keepers.
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