No pain is fun, but back pain can be crippling, especially when dealing with chronic back pain. There are many reasons you may be experiencing discomfort, from a strained muscle to constipation, dehydration, vitamin deficiency, or some other health condition. If experiencing severe or chronic back pain talk to your physician to get a better understand of the damage or underlying problem.
Check out these great, healthy choices you can make to help prevent back pain, and relieve the discomfort.
Water
A common, and easy to fix, reason but muscle cramping and tension is dehydration. When you’re busy things like drinking water regularly can be easy to ignore. A lack of fluids in the system can cause muscles to seize and cramp, resulting in pain in the muscles found in the back. Drinking 8 glasses of water daily is a good to stay hydrated and avoid unwanted muscle spasms.
Eat Potassium-Rich Foods
Potassium is an essential mineral for the energy pumps in our muscles. Potassium deficiency can result in muscle cramps and swelling. Getting plenty of potassium-rich foods will help reduce the swelling and muscle tension. Some good whole food sources of potassium are green leafy vegetables, avocados, bananas, and heart of palm.
Omega-3 Fatty Acids
Most people are not getting enough omega-3 in their diet. This fatty acid can reduce inflammation, helping to relieve back pain. Wild-caught fish and flaxseed are 2 good sources of omega-3s you can easily add to your diet. As a bonus, it will help improve your overall health, and brain function.
Vitamin D
Another cause for an aching back can be vitamin D deficiency. You may have noticed an increase in stiffness and muscle pain during the winter. This is likely a result of insufficient time in the sun (our primary source of vitamin D). Make sure to get outside and enjoy the sun when you can, or look adding a vitamin D supplement to your diet during the winter months.
High Fibre Foods
One reason you may be experiencing unexplainable back pain is constipation. This is another common cause, and one of the easiest to solve. Along with getting plenty of water, fibre will help relieve this build up and keep your digestive tract healthy.
Protein
Protein is needed to build and maintain healthy muscle and bone. Insufficient protein will lead to a weaker back, which is more prone to back injuries. Make sure you’re getting adequate protein to support a healthy back.
Change How You Work
Stand and sit. If you have a desk job, it may be a worthwhile investment to get a standing desk. Reducing the period of time you spend sitting can substantially reduce chronic back pain. At the same time, standing too long can also cause back problems. The trick is to keep things balanced and to go back and forth between sitting and standing throughout the workday. There are many great options for adjustable standing desks, including platforms that work right on your current desk that allow you to adjust the height.
Don’t let back pain keep you from doing what you love. Implement these healthy practices into your life to prevent the onset of back pain.
