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.