According to the study conducted by the World Health Organization (WHO), lower and upper back pain is the leading cause of disability in people under 45 years of age worldwide. Many people spend billions of dollars on solutions for back pain.
Daily, many people with severe or moderate lower or upper back pain find temporary ways to relieve their pain instead of knowing the actual cause. Back pain affects people of all ages, although a study conducted by the Mayo Clinic found that people between the ages of 35 and 55 are more vulnerable to back pain. Most of the time, they twist and bend, hoping the pain will go away, but unfortunately, it can be irreversible. A growth in the chest can cause pain in the upper back, swelling in the spine and conditions of the aorta, while pain in the lower back can be related to the muscles and tendons in the lower back around the disc and spine. Below are ways to overcome irreversible back pain;
1. Start doing circuits and corrective exercises
Everything we do daily affects our health. Poor posture and our daily activities such as standing for a long time, pulling or carrying something heavy, muscle strain, sitting in a bent position for a long time can lead to severe back pain. In the age of technology, many people sit in a bent position for a long time when using a computer. This position is very harmful to the back, as it leads to increased pain in this area.
Doing regular exercises helps to activate the muscles of the trunk, such as the back muscles, which lift the spine and which you have not been using. This helps to keep the spine mobile, as inactive and weak muscles cause severe pain. In addition, I advise people who spend most of their time sitting at the office for over 8 hours a day to take a break at least once an hour to stretch and move to reduce the pain felt.
2. Fashion accessories
Many women are used to carrying heavy bags on their shoulders and wearing high heels on their feet daily. However, these fashion choices have consequences, such as back pain and other related health problems. We recommend that women’s purses should not weigh over 10 pounds and their heels should always be less than 2 inches to reduce back problems.
3. Adopt an anti-inflammatory diet
Nutritionists recommend we include anti-inflammatory foods in our diet, such as nuts, omega-3 fatty acids and fish. Avoiding too much dairy and grains plays a major role. Inflammation causes low back pain. Therefore, a diet rich in anti-inflammatory foods helps to reduce pain and ensure proper nutrition.
Dr. Spallino advises to eat fruits, avocados, green vegetables such as spinach, green tea and using olive oil to reduce inflammation of the cartilage in the spine, which helps control back stiffness and pain. They contain anti-inflammatory properties that help fight pain. Also, make sure your body absorbs enough calcium by consuming milk, yogurt and cheese.
4. Stop what’s causing the pain
Doctors say that it is not the back that is causing the pain, but the other imbalances around it. We recommend you correct the areas of your body that are causing the pain. You can change your sitting position, avoid standing for a long period, and by doing so, you will reduce the pain you experience more often.
5. Change the intensity of your workouts
Sometimes we think that doing intense workouts will relieve back pain. Unfortunately, you’re only making it worse, because intense workouts put a lot of pressure on your back. So you should do small exercises with light weights and avoid using heavy machines that cause muscle imbalance.
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Conclusion
Upper and lower back pain is irreversible. However, if you do the things above, your back will no longer feel frequent and severe pain. The pain won’t go away 100%, but it will reduce the number of days you suffer from it. Make sure you have a good sitting position at all times, especially if you sit at a desk for a long period, and avoid lifting or pulling heavy objects. Also, eat a diet rich in anti-inflammatory foods.
