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Health & Fitness

Four tactics to prevent back pain

Gavin Carter 26/06/2015

Back pain and injuries can strike at any age, for a variety of reasons. While there is no surefire way to definitively avoid it, a few simple lifestyle choices can help limit your risk of a life changing injury.

1. Exercise

A leading cause of back pain and injuries is overdoing it on the weekend, whether through sports, DIY, or other projects around the house. People who lead a sedentary lifestyle during the week, then try to get all their exercise in with a vigorous game of football are particularly susceptible. A lack of strength and flexibility can only be rectified with regular exercise in preparation for game day. Stretching is vital, however it needs to be worked on during the week. Heading to the gym for 30 minutes before or after work is a great way to squeeze in this vital component of injury prevention.

2. Eat a healthy, balanced diet

Ensuring you eat correctly is imperative for maintaining a healthy weight and enabling your body to operate efficiently. Eating takeaways and junk food will leave your body lacking the nutrition it requires to keep everything in good working order. Fresh fruits, lean meats, good quality dairy and whole grains will keep your weight at an acceptable level, give you more energy, and all the nutrients your body needs to function well.

3. Sleep well

Sleep is one of the most important human functions. It allows your body to replenish and heal itself, preparing it for the next day’s activity. If you are unable to sleep due to a bad bed, it means your body is constantly tired and vulnerable. If your single mattress is too small you should upgrade, if it too hard consider buying a new one or adding a topper pad, or if the room is causing you problems it might be time to consider sleeping in a different one. Quality sleep is also linked to exercise, meaning that ensuring your body is active during the day will help you get a better night’s rest.

4. Maintain excellent posture

If you spend your day sitting in an office or driving, it is vital for your back that you have correct posture at all times. Slouching, hunching or slanting puts strain on the wrong parts of your back, increasing the risk of doing damage. The discs in your spine are nourished by movement, so sitting for long periods of time means they are deprived and more susceptible to injury.


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