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Key Steps for Preventing and Treating Back Pain and Health
Back pain is a very common complaint and can lead to major impairments if not properly managed. It is important for everyone to take steps for preventing and treating back pain to maintain a healthy lifestyle. Here are the five key steps for doing so:
1. Exercise
Regular exercise strengthens the muscles that support the back and improves posture. Exercise also increases flexibility and helps to reduce pain. It is important to choose low-impact exercises such as cycling, swimming, and walking that do not put extra strain on the back.
2. Proper Posture
Maintaining good posture helps by minimizing excessive stress put on the spine. To do so, make sure to sit up tall and keep your shoulders, back and bottom against the back of the chair. Take frequent breaks if you are sitting for long periods.
3. Lift Properly
It is important to use proper lifting technique to minimize back strain. Bend at the hips and knees when lifting and use your leg muscles instead of relying on your back to lift the weight. It is also important to lift with your legs and not your back.
4. Maintain a Healthy Weight
Carrying extra weight can cause undue stress on the back, so it is important to maintain a healthy weight. Eating a balanced diet with fruits, vegetables, lean proteins and healthy fats will help you reach and maintain a healthy weight.
5. Use Hot and Cold Treatment
Using hot and cold treatments can reduce the inflammation that occurs with back pain. Ice can be used for the first 48 hours after the pain begins. Heat can be used to reduce stiffness and improve circulation.
Following these steps is a great way to keep your back healthy and reduce pain. If the pain persists, it is best to consult a doctor for further advice and treatment.