Almost everyone knows back pain at least once . There are a number of risk factors to be taken into account. Preventive minors and regular exercise are also measures to minimize the risk of injury . People should give due importance to the bone and muscle strength to remain pain free.
1 . Adequate sleep . According to several clinical studies that take positions during sleep may increase or decrease your chances of developing problems and back pain . According to research , the best position to sleep is on your side with your knees bent and a pillow in the middle. Do not put one or more pillows behind her head causing her chin against the chest. This puts a toll on your spine.
2 . Vitamin K. Apart from the regular consumption of calcium , people should also have more sources of Vitamin K such as spinach , broccoli and green leafy vegetables , dark green leaves. This deposition of calcium and keep bones strong , injury prevention and other types of related back pain.
3 . Regular exercise . Exercise regularly using a combination of weight training and cardiovascular activity will improve back strength . Muscles grow and improves blood circulation throughout the body. The as regular exercise to maintain a healthy weight , which reduces stress on the spine and back. Exercise 30 to 60 minutes 3-4 times a week for best results .
4 . Good posture. Keep your spine aligned while sitting or standing. Maintaining balance throughout your body upright on two legs , keeping your head up and stuck to the chest naturally. It will take a little practice before you realize the position of the spine . Avoid slouching or leaning forward .
5 . When you lift . Avoid heavy loads to avoid injury . When carrying heavy objects , the weight should come from the legs. Bend your knees and keep your back straight throughout the movement to relieve stress . Ask for help to someone else if necessary.
6 . Core strength . Stimulate your core strength will improve balance and stability. Also strengthen your back muscles and prevent pain in the lower back, as there are more muscles that support the body weight and lifting heavy objects. There are several basic abdominal exercises and do as planks , crunches and stretches.
These basic tips will keep your back strong and comfortable . Make a list and be sure to watch your intake and physical activity for maximum benefits. Start with something to manage and develop a coherent plan .
1 . Adequate sleep . According to several clinical studies that take positions during sleep may increase or decrease your chances of developing problems and back pain . According to research , the best position to sleep is on your side with your knees bent and a pillow in the middle. Do not put one or more pillows behind her head causing her chin against the chest. This puts a toll on your spine.
2 . Vitamin K. Apart from the regular consumption of calcium , people should also have more sources of Vitamin K such as spinach , broccoli and green leafy vegetables , dark green leaves. This deposition of calcium and keep bones strong , injury prevention and other types of related back pain.
3 . Regular exercise . Exercise regularly using a combination of weight training and cardiovascular activity will improve back strength . Muscles grow and improves blood circulation throughout the body. The as regular exercise to maintain a healthy weight , which reduces stress on the spine and back. Exercise 30 to 60 minutes 3-4 times a week for best results .
4 . Good posture. Keep your spine aligned while sitting or standing. Maintaining balance throughout your body upright on two legs , keeping your head up and stuck to the chest naturally. It will take a little practice before you realize the position of the spine . Avoid slouching or leaning forward .
5 . When you lift . Avoid heavy loads to avoid injury . When carrying heavy objects , the weight should come from the legs. Bend your knees and keep your back straight throughout the movement to relieve stress . Ask for help to someone else if necessary.
6 . Core strength . Stimulate your core strength will improve balance and stability. Also strengthen your back muscles and prevent pain in the lower back, as there are more muscles that support the body weight and lifting heavy objects. There are several basic abdominal exercises and do as planks , crunches and stretches.
These basic tips will keep your back strong and comfortable . Make a list and be sure to watch your intake and physical activity for maximum benefits. Start with something to manage and develop a coherent plan .
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