What are the causes of back pain
1. Overweight or obese
Weight gain or pregnancy can cause the pelvis to tilt forward because the body needs the change to maintain balance, but it can also put pressure on the lower back and increase the risk of back pain, experts say. Eating at least three servings of whole grains a day can reduce belly fat by 10 percent, the study found.
Wear the wrong shoes, such as high heels and flip-flops
While normal walking usually involves landing on the heel, walking in high heels involves landing on the toes, which can significantly increase pressure on the knees, crotch and back, experts say.
Wearing high heels can also change your balance, putting stress on your spine, causing your back to arch and increasing pressure on your joints. This instability increases the risk of injury by exacerbating pain from both knees to the back. Wearing flip-flops for too long can also lead to unstable feet, which can lead to back pain.
3. Relying too much on smartphones or tablets
Experts say hunching over mobile devices such as phones or tablets for long periods of time can lead to overstretching of the muscles in the neck and back, which can affect the lumbar spine and increase the risk of back pain.
4, the office chair is too comfortable, sitting for a long time
Even if office chairs are expensive, ergonomically engineered and comfortable to sit in, they can cause back injuries, experts say. The study found that sitting for long periods of time not only reduces blood flow to the disc, but also puts 30 percent more pressure on the spine than standing or walking.
The bra doesn't fit
Experts say women with larger breasts experience more weight and are more likely to suffer back soreness than those with smaller breasts. The right bra minimizes breast pressure, while the wrong bra can lead to more back muscle pain.
6. Excessive psychological pressure
Experts say that emotional stress, stress, and back muscles can be very tense, which can lead to muscle stiffness in the whole body, including the back.
1. After sitting for an hour, get up and walk, stretch or stand up and shake your body. In addition to communicating with colleagues and going to the toilet, you can also catch more water and wash your hands. Depending on your situation, moving around can help balance stress in your body.
2, put a cushion behind the chair, will reduce the pressure on the waist, feel uncomfortable to change the position. Stretch, relax your spine, and breathe freely.
3. Instead of sitting down right after lunch, walk around and relax.
Get up early or go to bed and work out for about 10 minutes. Run, jump rope, or do some push-ups, sit-ups, or simple yoga moves.
5, might as well every other period of time, left and right shake legs for five minutes, can improve lower limb circulation, slow knee leg, waist stiffness. Stand the foot unbend, go up tiptoe to become warped inside, make the back meridian of whole foot feels ache, make the circulation of foot gradually become good.
6, white-collar friends returned home, should choose to nest in the sofa with the remote control to watch TV. In fact, such practices are unhealthy, because in the company sitting office and so on a day, the evening home if do not exercise, physique will gradually decline. You can choose to put the remote away from the TV and then get up to change the channel manually, so that you can have the effect of back and even whole body movement.
7, use TV commercials to do some simple back pain prevention activities, such as pressure legs, squatting, washing dishes, pouring water, organizing documents and so on.
8. If you can afford it, you can buy a treadmill and keep it at home. If white-collar friends have unfinished business, or have a hobby of reading, can run at home while reading. However, it is important to note that the speed of the treadmill must be adjusted slowly, so as to ensure that there are no accidents and injuries to the human body.
9. In order not to be attacked by back pain, you can choose to set multiple alarm clocks in your mobile phone, and then write down what time it is to get up, stretch, take a walk, etc. You can do corresponding exercises at a fixed time, and then you will form a habit.
10, you can walk on the ground upside down, knees do not bend, while swinging arms evenly breathing, every morning for half an hour.
11, with both hands to pull a towel, flat over the head, and arms straight, tiptoe, forward for 10 minutes, and then backward for 10 minutes.
Back pain what to eat
1. Whole grains
Whole grains are rich in dietary fiber, and if you have a healthy stomach, eating them can relieve chronic pain. Whole grains are a good source of magnesium, which has been shown in animal studies to ease muscle soreness.
Ginger is a spice that we often eat in our daily life. Ginger contains active components such as gingerol and gingerolone, which have analgesic effects and are the best painkiller in ancient times. This is why we advocate drinking brown sugar ginger tea when we have dysmenorrhea, and not just because ginger can keep the wind away and warm the palace.
3. Olive oil
Olive oil, known as "liquid gold," is rich in antioxidant polyphenols and saturated fat, which can relieve pain such as broken bones after exercise.
Salmon and mackerel contain "pain busters" – omega-3 fatty acids. However, certain substances in mackerel can be harmful to people with high uric acid, so lower back pain, hand pain… Eat salmon 2-3 times a week.
Nuts like almonds and walnuts also contain small amounts of omega-3 fatty acids and antioxidants, which can help ease body pain. Office workers can add nut salad to their afternoon snack.
Conclusion: if wear shoe wrong, body weight exceeds bid and the stooping that spends too long, can appear backache. When it happens, we need to get up and walk more often, put cushions on our seats, or stretch more often. These are all ways to prevent and relieve it. Incorporating whole grains, ginger and nuts into your life can all help ease back pain.