Reduce Back and Neck Pain in 8 Easy Steps

Today, most jobs are computer based, studying is done through laptops instead of books, and even reading is done through applications and websites.

Previous generations didn’t have to face the consequences of using electronic devices all the time, but newer ones do -and one major consequence is back and neck pain. Don’t wait for your body to cry for help and follow those simple tricks that can help you prevent back and neck pain.

1. Stretch and Exercise

Start your day by stretching to relax your body after a long night’s sleep. Try this trick: throughout the day, move around and stretch every couple of minutes. Avoid doing the same action for a long period of time like sitting, driving or cooking. There are many stretching exercises that are really beneficial for both your neck and back and no one will even realize that you are doing any of those exercises at work. Additionally, try including sports or cardio activities as part of your week to help strengthen your muscles and bones.

2. Stay Hydrated

Water hydrates the body, which means that the discs in your spinal cord will be nourished and hydrated as well. Your discs are basically made of water, so if they are kept well hydrated then you guarantee their strength and flexibility. You are advised to drink almost three liters of water every day, which is about eight large glasses of water.

3. Increase Magnesium, Calcium and Vitamin D Intake

The type of food you consume directly affects your body. Avoid muscle sprains by eating foods rich in magnesium such as fruits, vegetables, whole grains, soy products and beans. Magnesium is a mineral that helps the muscles relax and contract smoothly, so you’ll notice an increase in your flexibility.

Keeping your bones strong will help you avoid or reduce neck and back problems when growing up. Keep your bones strong by eating foods rich in calcium, such as dairy products and leafy greens, as well as foods rich in vitamin D, such as egg yolks, beef liver, cheese and fish.

4. Reduce Your Cell Phone Usage

Using phones for texting, playing games and checking social media has become a huge part of many people’s daily routines. Frequent use of cell phones causes your neck posture to be defected. Try to reduce the usage of your phone as much as possible by sending emails through your computer rather than your cell phone, and answering calls using your earphones instead of having to hold the phone for hours. Those acts might seem unremarkable at the moment, but they all add up.

5. Choose What to Wear Carefully

Most people have no idea that how they dress affects their body’s health to a great extent. Skinny jeans restrict the movement of your hips and knees, which in turn affects your posture. Large fluffy hoodies or jackets should be avoided as well, because they are considered too heavy for your back. Accessories such as handbags or crossbody bags or heavy necklaces can cause injuries to your shoulders and neck. And for the ladies out there, avoid wearing heels as much as possible to reduce back strains while standing.

6. Choose a Sleeping Position

One important factor to back and neck health is your sleeping position. Try different pillows and see which one suits you best. Find the best sleeping position that will help support your neck and relieve your back. It is advisable to sleep on your back because your body takes the shape of your spinal cord. This relaxes all bones and muscles while having zero pressure on them. However, if you choose to sleep on either side, make sure that the pillow you are using is not too high to avoid any pressure on your bones or muscles.

7. Notice Your Posture

You spend hours and hours using your computer, so you’d better watch your posture. How you sit on your desk affects your back and neck tremendously. Always sit in an 135-degree angle, place your laptop at eye level and use a comfy chair rather than a stiff one. You can use a pillow to support your back as well. Place both the mouse and the keyboard close to you to avoid stretching your arms all the time; they both need to be chest level. Avoid keeping your feet hanging in the air; they need to be on the ground to keep your body relaxed with no force or pressure on your bones.

8. Quit or Avoid Smoking

Everyone knows how smoking increases the odds of getting heart and lungs diseases, but what most people don’t acknowledge is how it causes persistent back pain. Research has proven that smoking worsens existing back pain as well. Scientists believe that as a result of smoking, one’s blood vessels are narrowed, which decreases the amount of oxygen and nutrients reaching the spine.

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