In recent years, nearly 31 million people in the United States alone have suffered from lower back pain. As a matter of fact, lower back pain is the single major cause of disability across the world. Global figures estimate musco-skelatal disability sufferrers number to over 1.7 billion. Now it is summer and the best time […]
In recent years, nearly 31 million people in the United States alone have suffered from lower back pain. As a matter of fact, lower back pain is the single major cause of disability across the world. Global figures estimate musco-skelatal disability sufferrers number to over 1.7 billion. Now it is summer and the best time to enjoy the great outdoors. Outdoor activity such as gardening, cycling and running all put strains on our backs. This is especially true for those who have been cooped up indoors for a long time period. This is where back pain comes in and we all need to know how to avoid it.
The science here is pretty straightforward. It your back carries more than its normal weight – you put more stress to it. This is especially true if you have a large belly. This excess weight will affect your posture. It will put more stress on your back muscles. Keep your weight to its ideal levels.
Your core muscles are one of the strongest muscles in your body. They connect your lower body to your upper body. They absorb most of the weight when you do regular activities such as walking, sitting standing and running. If they are weak, you risk a poor posture that will aggravate and create back pain. Do some exercises that make your core muscles and abdominal muscles stronger. There are a lot of information online on beginners to advanced core muscle exercises and lots of them are in our free be: Free Pain Relief Exercise Program on our Home page.
This adds a ton of health related problems such as greater risk to lung cancer and hypertension. For current smokers: quit. There are helplines across that you can call. For those who are thinking about it, forget it or you will get no benefits at all.
These are activities that fall in the criteria of running; walking and swimming. Simply put, these are actions that make you move your legs, arms and your whole body. So much so that you produce sweat and your heart beats faster and you take in more oxygen. This activity improves overall circulation and makes you shed excess fat. Aerobic exercises as recommended by eminent cardiologist should be done for 30 minutes/exercise. It should be done for an average of 5 times in a week. This is at an either moderate or a vigorous pacing — depending on what you are comfortable with. For those who want low-impact activities, you can go cycling or get an elliptical trainer.
Remember do not just ignore back pain. It will not just go away. If you ignore it, it will lead to a greater state of lesser mobility and will definitely cause you more weight gain. It is a vicious cycle.
Follow these simple and effective tips and you will be sure to avoid this lower back pain plague.
Writes about nutrition, health and wellness. Currently on an Action Plan to place in a triathlon by 2016.
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