Preventing Back Pain | Back Pain | HEALTH1USA

[Music] preventing back pain for most people back pain is a fact of life at some point but there are many things you can do on your own to reduce the risk of injury minimize back pain and prevent its recurrence and speed recovery if you experience problems most of it boils down to developing healthy lifestyle habits here are six you should adopt now for your back sake exercise one of the best things you can do for yourself whether you have health problems or healthy and want to stay that way as to be physically active a regular and varied exercise program can ease pain and stiffness strengthen muscles and bones burn calories improve flexibility increase energy improve sleep boost your mood increase your sense of well-being and reduce your risk of cardiovascular disease in certain cancers if your back is so stiff or painful that you can hardly imagine exercising speak to your doctor or physical therapist about exercises that might be appropriate for you then start slowly set small goals and build from there read about exercises that can keep you healthy and active one type of exercise that is safe and helpful for people with virtually any back problem and/or form of arthritis as aquatic exercise learn the basics of walking in water proper posture knowing the right way to sit stand walk and lift can help prevent back pain poor habits such as slouching punching over a desk or even pushing your shoulders back too far with your buttocks protruding known as sway back on the other hand can put tension on the spine maintaining a healthy weight excess pounds shift your center of gravity forward creating added stress on your lower back maintaining a healthy weight or losing weight if you are overweight can reduce your risk of back pain if you already have back pain losing weight may make it better eating for strong bones getting enough calcium and vitamin can help keep bones strong and reduce your risk of osteoporosis which can lead to painful and sometimes debilitating fractures of the vertebra calcium if you are between the ages of 19 and 50 you need 1000 milligrams mg of calcium per day if you are 51 or older you need 1200 milligrams daily if you already have osteoporosis your doctor may recommend that you get more calcium good sources of calcium include dairy products can salmon with bones and green leafy vegetables if you don’t get enough calcium in your diet speak to your doctor about a calcium supplement vitamin D vitamin D is important for your spine because it helps your body use the calcium you get from foods to make bones stronger your body makes vitamin D in response to sunlight on your skin if you spend little time outdoors or wear a strong sunscreen when you go out you may need more than your body makes food sources of vitamin D include egg yolks and fortified grain products you may also want to ask your doctor if you need a vitamin D supplement wearing proper shoes sometimes preventing or easing back pain as as simple as wearing the right shoes particularly if you spend a lot of time standing or walking shoes with high heels and uneven wear for example can throw off your posture and in turn place unnecessary stress on your back choose the right walking shoe not smoking research has shown a high prevalence of spinal stenosis and back pain among smokers one suspected reason is that smoking damages the blood vessels that supply the back in addition to that cigarette smoking is bad for your bones it is a risk factor for osteoporosis and it if you need back surgery it can interfere with healing spinal surgeries performed in smokers are significantly more likely to failed in the same surgery in non-smokers [Music] [Music]

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