Don’t need to be a Hero – You can confess! It’s the Back Pain that’s bugging you every second. Your back hurts, you’re in excruciating pain. It keeps coming back as a Haunted Boogie Man(!), and slowly turning your life miserable with pain and agony. Rubbing magic oils and putting ice bags isn’t working anymore, huh? Let’s straighten up a few crucial facts upfront. The real cause behind your back pain can be a combination of several things! It may derive from various reasons. There is no shortcut remedy waiting for you right beside the door.

I wish I could suggest you the best pain-killer pills but I won’t – It’ll only loop you back into the vicious cycle of pain! The good news is – we can help you (Unless you’re looking for a quick fix)! You can win your back pain, a good pillow could be your companion. take control over that and keep it at bay. Here You Go!: It’s time to wage war against the Public Enemy No 1 – Back Pain! Are you ready, my fellow victims? There’s only a few Dos and Don’ts you must follow. Avoid These At Once!:

1. Quit Smoking and Alcohol

If you smoke and drink, stop right there and quit! Smoking and drinking alcohol restrict the flow of blood to spinal discs. It makes you vulnerable to back pain.

2. Lighten Up Your Baggage

For men, carrying an overstuffed wallet and Sitting on it may trigger back pain! For women, a stuffed-to-the-gills hand purse can cause the damage too. When you tote a heavy bag, your shoulders become imbalanced and throws your spine off-kilter. The weight of your bag or purse should not cross more than 10% of your body weight. While carrying, keep switching hands frequently to avoid all the stress on one side of the body. Before sitting, take your wallet out from the back pocket.

3. Stop Lifting Weights

Don’t bend over from the waistline to lift heavy objects. Don’t twist your body while lifting. Instead, bend your knees and squat, try to pull in your stomach muscles and hold the object close towards the body as you going to stand up. You should push rather than pull heavy objects! Pushing the weights goes more natural on your back.

4. Avoid High Heels and Heavy Shoes

High heels and flip-flops force you to arch your back while walking and does shift your center of gravity. Stick to the one-inch heel. If you don’t want to forgo trendy footwear, please consider adding adequate “Cushioning Inserts” to it. You should use comfy flats and supportive sneakers most of the time.

5. Stash Your Skinny Jeans!

You should avoid outfits that interfere with the bending, sitting, or walking. The tight jeans and dresses can aggravate your back pain.

Do These:

1. Correct Your Everyday Posture

Maintaining an upright posture is probably the last thing you’re thinking when you’re concentrating on the desk-job or study! Sitting at a stretch for a long time can do a number on your precious back. Use an appropriate chair that supports the curb of your spine. Get up frequently from your chair and take a walk around! Your head should be straight (and not lurching forward) when you are looking at the front. Consider using a lumbar pillow for your chair or driving seat! While driving, sit at a 90-degree angle, close to the wheel. Get out from the care and take a few minutes break during the long drive.

2. Get Involved In Exercise

Exercise is the next best thing you should seriously consider. Participating in movements and activities ease the stiffness and stress around your lumbar area. On the other hand, strong core muscles around your abs can help you keep the spine aligned and also protect your back from injury. Aerobics, Pilates, Yoga can be your best friend – give it a try! These activities promote deep breathing and relaxation. Don’t get involved in rigorous gym sessions at the beginning. Start small and progress from there.

3. Your Sleeping Position

Your sleeping position matters! Because the spine alignment is the key here. You should maintain it for a pain-free lumbar. If you’re prone to back pain, avoid sleeping on your stomach! It can be irritating and harmful on your back. Try to combine the side and back sleeping in your sleeping habit. Consider using a hugging pillow while relaxing on the sideways. Back sleepers should place a wedge under their knees.

4. Don’t Forget about the Pillow and Mattress!

Say “No” to Flat, lumpy pillows and ditch the water-bed mattress right now! Your pillow and mattress make all the difference in keeping the proper spine-alignment when you’re sleeping. If you’re sleeping on your back, your chin shouldn’t press into your chest. While you’re sleeping on your side, the spine and head should stay inline. Try using a Memory Foam pillow or a Therapeutic Cushion. Memory foam mattress is an excellent choice to keep your spine at ease. You might consider a few wedge/supporting cushions as well to enhance the alignment.

5. Develop a Healthy Food Habit – Watch Your Weight!

When you consume Fast Food and Oily dishes, it increases the inflammatory chemicals in your blood. That can trigger the spinal nerves to send pain signals to the brain. As you can see, sooner or later, you must have to lean towards healthy diet! Try to get more soy, nuts, whole grains, vegetable, and fruit. You need to watch your weight as well. Extra pounds in your midsection, can trip up back pain to worse by shifting the center of your spinal gravity. Staying within 10 to 15 pounds of your ideal weight can make a positive impact.

5. Develop a Healthy Food Habit – Watch Your Weight!

When you consume Fast Food and Oily dishes, it increases the inflammatory chemicals in your blood. That can trigger the spinal nerves to send pain signals to the brain. As you can see, sooner or later, you must have to lean towards healthy diet! Try to get more soy, nuts, whole grains, vegetable, and fruit. You need to watch your weight as well. Extra pounds in your midsection, can trip up back pain to worse by shifting the center of your spinal gravity. Staying within 10 to 15 pounds of your ideal weight can make a positive impact.