Back pain is as much a part of the human condition as the common cold. In fact, eight out of ten adults will experience an acute episode of back pain at some point in their lifetime, so you need to know how to look after your back.
Twenty years ago, the most common treatment for back pain was bed rest, but nowadays your doctor or physiotherapist will often suggest the opposite. Research has shown clearly, that activity is the best medicine for acute back pain!
EXERCISE FOR YOUR BACK
Exercise is very important for improving and maintaining a healthier back, as well as for your general health. It’s important to set your self an exercise programme. There are two main aspects your exercise programme must work on: flexibility and endurance.
Please note: you should always consult your doctor or fitness instructor before trying any of these suggestions.
Exercise 1: Pain Relieving Flexion
Lie on your back with both knees bent, feet flat on the floor. Lift one knee and bring it up toward your chest. Hold for 10 seconds, then lower it to the starting position. Repeat with other leg. As you progress with this exercise, start with both legs extended rather than with your knees bent.
Exercise 2: Hamstring Stretch
Lie on your back with both legs straight out. beyond this point – no pain! Hold this stretch for 10 seconds then repeat on alternate sides, six times in total.
Exercise 3: Pain Relieving Lumbar Rotation
Raise both knees, keeping your feet flat to the floor, and slowly lower them to one side, trying to let them touch the floor, try to keep your shoulders flat against the ground. Hold for 10 seconds. Do this 10 times for each side.
Exercise 4: Pain Relieving Lumbar Flexion
From an allfours position, knees on the ground, arch your lower back slightly and hold for 10 seconds. Alternate between arching upward and downward. Repeat this up to 20 times.
A healthy weight for a healthy back
If you are overweight, it would be beneficial to start thinking about trying to lose the excess weight as being overweight can increase low back pain, joint pain, spinal problems, muscle strain and other conditions. This article gives guidelines on how exercise and diet can help with back relief.
Nutritonal help for a healthy back
Eating a balanced diet that includes the right amount and variety of vitamins and nutrients will reduce back problems by nourishing the bones, muscles, discs and other structures in the spine. Particular importance is given to calcium and magnesium, which can be obtained through a variety of healthy food choices as well as nutritional supplements. Avoid red meats, caffeine, sugar, alcohol and processed foods as many of these foods may aggravate your back, always go for the healthier option.
Magnesium – plays a role in skeletal development and maintains healthy nerves and muscle membranes. Magnesium is found in whole grains, beans, seeds, nuts, potatoes, avocados, bananas, kiwi fruit, shrimp and green leafy vegetables.
Calcium – helps to maintain strong healthy bones, teeth and nails. Calcium is found in dairy products such as yogurts, cheese and especially milk; dark green leafy vegetables; black beans and baked beans; some types of fish (salmon and sardines).
Drink more water because water is the body’s single most important nutrient. Almost all of the body’s functions rely on water and if the body becomes dehydrated it will cause backache even in those who are not normally prone to back pain. That’s why it is recommended that you drink at least 68 glasses of water a day.
With our modern lifestyle, eating on the run and ready meals means that our diet may not always meet our dietary needs. In these circumstances you may feel you are lacking in some of the vital vitamins and minerals your body needs and wish to supplement it.
