Back pain is a tricky beast. Most of the Americans have problem with their backs. Unfortunately treatments won’t work, and the problem will become chronic.

 

 

 

 

 

 

 

 

 

Here are some Tips to protect your Back

POOR EATING

Eating healthy is a great way to manage weight–and pain. Being overweight puts extra pressure on your joints and nerves. Try incorporating more fruits, veggies, whole grains, and healthy fats into your diet for a healthier, pain-free back.

HIGH HEELS

This is probably no surprise, but high heels force your back to arch. These stylish shoes throw off your balance and make the muscles in your back work overtime.

POOR POSTURE

Poor posture will really do a number on your back. If you are stuck at a desk all day, get up and take a break to do some stretches.

NO YOGA

Yoga may ease back pain better than exercises like running or strength training because yoga decreases your stress level. Through different poses and breath work, yoga can help your mind–and your back–feel at ease.

OLD MATTRESS

If you wake up with back pain every morning, it’s probably a sign for a new mattress. Old mattresses can cause aches and pains because they don’t offer the proper support.

Here are some simple Exercises for Lower Back Pain

Take care of your lower back with these low-impact rehabilitation movements

• Plank

Get in a push up position, with your forearms on the ground, shoulder-width apart. Keep your back straight and core tight.

• Swimming

This aerobic exercise is low-impact and gets blood flowing to your lower back muscles. Losing weight can also help reduce back pain.

• Table and Child’s Poses

Start on your hands and knees in the table pose with a straight back. Then, bend your knees and hips so your glutes are on your heels and your hands are extended forward.

• Back Arch

Just lie on your back, lift your hips, and keep your back straight. Hold for 5 seconds, and then repeat.

• Bird Dog

Start on your hands and knees. Extend one leg; hold for 5 seconds. For a more advanced option, extend your opposite arm.

This Article provides a number of helpful tips on ways to reduce back pain without the use of painkillers.