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4 Ways to Alleviate Back Pain

By KayLee Chie Kuehl 

A variety of factors can contribute to back pain. Whether it's from lack of exercise, slouching in the wrong chairs, or wearing poor fitting shoes, the causes of back pain can be difficult to pin down. However, there are plenty of things you can do to soothe the pain and even prevent it by making these four small adjustments. 

Strengthen Your Core 

A strong core balances the body. If the abdomen grows weaker, the muscles surrounding our spine, such as our backs, must work three times as hard. Incorporating a workout focused on strength training at least two times a week can establish endurance and prevent tension. 

Stretch

If your back is too sore to participate in any exercises, then take some time to stretch. This is especially true for anyone who remains in one position for long periods of time. Lack of mobility causes extra strains on our spine. Stretches aimed at lengthening the back, like the seated spinal twist, can really help relieve lower back tension. For those of you who are into yoga, a few rounds of sun salutations that emphasize child's pose and cat-cow can untwist knots in the lower back and up the spine. If you're stuck in one position most of the day -- this is especially true for remote workers -- sitting on an exercise ball can keep you from slouching. 

Sleep

If even stretching is aggravating your back, pay attention to how you're caring for yourself outside of exercise and physical movement. Not sleeping can keep excess pressure on the spine, leading to overwhelmed back muscles. Getting at least eight hours of sleep is crucial for resting not only our minds, but our spines! 

Up Your Calcium and Vitamin D

Much of our health depends on our nutrition. For example, simply going to the gym and lifting like crazy won't unlock the secrets to body transformation. Throwing in some spinach with your spaghetti or adding a fruit salad next to your chicken dish is what's going to contribute to your lasting results.  Treating back pain is similar. Vitamin D and calcium are bone-building nutrients essential for a sturdy spine. Lacking these key elements is very common in cases of back pain, especially for women. Vitamin D foods to incorporate into your meal include fish, mushrooms, and egg yolks. Calcium rich foods include leafy greens, milk, and yogurt. 

Back pain can be complex. Causes vary, but commonly it boils down to excessive strain on the spine that we can alleviate. Readjusting how we care for ourselves and meet our basic needs is a primary key to back pain relief.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Mint Hill, N.C. 

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