According to the World Health Organization (WHO), more than 600 million adults worldwide suffer from some type of back pain, making the condition the leading cause of disability. Although most cases are not serious and resolve within a few weeks, others may persist for months or even years. , therefore, a spine health expert has revealed daily habits that can help you prevent unwanted pain.
- More than 600 million adults suffer from back pain.
- Dr. David Baxter says that prevention is the most important.
- An expert revealed ways you can avoid back pain.
dr. David Baxter, a spine health specialist from London, England, says the best defense against pain is prevention. “Most of the cases I treat are preventable. You shouldn’t wait until your back hurts. A huge number of patients would not need surgery if they started to solve their problems earlier,” he said, adding that there are several ways you can avoid pain.
In the past, many experts said that the best cure for back pain is bed rest, but this method has long since been disproved.. According to Baxter, lack of movement is one of the most common causes of this condition. “One of the most overlooked problems is a sedentary lifestyle. This can cause conditions such as a herniated disc or spinal stenosis (a narrowing of the spinal bones that can compress the spinal cord and spinal nerves),” he hinted.
A sedentary lifestyle can damage your spine. (illustrative photo)
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Dr. Baxter claims that insufficient sleep increases the risk of developing back pain. Because the condition can make it impossible for patients to rest, some people turn to medication to relax. However, the expert does not recommend this method. “They put you to sleep, but you don’t fall into the deep, restorative sleep your body needs,” he revealed. Instead, you should use non-steroidal anti-inflammatory drugs such as ibuprofen and invest in a quality mattress.
The specialist added that good hydration is essential for spine health. “It keeps the discs flexible, thus protecting them from wear. It also increases energy so you can stay active longer“, he emphasized.
The discs that act as cushions in the spine are made up of 80% water, so not drinking enough water causes them to shrink. A recent study also found that dehydration can cause stiffness between the discs and other parts of the spine.
You should drink more water. (illustrative photo)
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The expert also recommended some gentle exercises that are good for your joint health. “Each joint should go through its range of motion. I focus most on the spine, and if my lower back is tight, I’ll stretch it. A few minutes of physical activity every day is one of the best ways to keep your body flexible,” Dr. Baxter clarified.
For example, you could try a position known as cat’s back, which involves lying down on all fours with your arms aligned under your shoulders. This exercise can release tension in the spine and help you avoid pain.
Regular walks could also help. “It’s not a workout, just stretching your legs. This habit works on so many levels because it gets you moving. In addition, it lubricates the joints and releases endorphins, which reduce pain and improve mood“, he specified.
When you stay in the fresh air, you will also have access to sunlight, which is essential for the production of vitamin D. This substance supports bone health, and in the dark winter months, when people do not have enough of it, you can supplement it with diet or nutritional supplements.
Walking helps maintain the health of your spine. (illustrative photo)
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Healthy breakfast and fermented foods
A healthy breakfast is also a great way to fight back pain. “I usually have berries with mixed nuts and a few spoons of kefir sprinkled with cocoa. The health of the intestines is extremely important for well-being, prevention of inflammation and the function of the spine“, he noted.
Several studies have shown that probiotics also improve gut health. But Dr. Baxter added that he does not use them personally because he does not believe they are of great importance. Instead, she recommends fermented foods like kefir or kimchi.
It is also important to find activities that relieve your stress. One of them is, for example, staying in a sauna. “It’s a wonderful way to reset. I also book a massage every month. Manual therapies can provide short-term relief for back pain and stiffness“, he stated.
One study found that sitting in a dry sauna can help relieve lower back pain. It can also reduce stress, which is associated with a higher risk of developing various serious diseases.
A stay in the sauna can also help you. (illustrative photo)
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Cold shower before bed
Dr. Baxter finally explained that he always ends his day with an ice shower. “I do it to lower my body temperature, which helps me sleep,” he reasoned, noting that on the contrary, many experts recommend that people do this activity in the morning to stay awake.
