The Importance of Exercise and Nutrition for Back Health
Diet and exercise are important for your overall health, but they also play specific roles in back health. Understand the nutrients and exercises that are the most helpful when trying to avoid back pain.
Essential Nutrients for a Strong Back
You need to get certain nutrients to keep the muscles and bones in the back strong and minimize injuries. These include the calcium found in dairy products and dark green leafy vegetables, vitamin D from fatty fish and fortified milk, magnesium from nuts and bananas, vitamin B-12 from animal products and iron from whole grains and meats.
Foods That May Decrease Back Pain
Back pain is sometimes due to inflammation, so following an anti-inflammatory diet can help minimize back pain. This means eating plenty of fruits and vegetables, getting protein from fatty fish that are rich in omega-3 fats, drinking tea and seasoning your food with herbs and spices. Cocoa and nuts are also beneficial.
Foods to Avoid to Limit Back Pain
Some foods tend to increase inflammation, so they increase back pain as well. These include foods that contain partially hydrogenated oil, alcohol and caffeine. Limit processed foods, such as those that contain refined grains, and fast foods. While protein is important, too much protein may actually cause calcium's removal from the bones and weaken the spine.
Exercise for Treating Back Pain
Staying still may seem like the best solution for a sore back, but this isn't actually the case. After a day or two, it's important to start moving again to keep your back from becoming stiff and weak. Exercise actually helps to repair the spine and keep the back healthy, which limits the risk of future injuries.
When exercising to minimize back pain, do gentle exercises, such as those in the water or walking. Yoga and tai chi can also be beneficial - they help improve flexibility and strengthen the body while providing some relaxation as well. Start slowly and include low-impact aerobic exercises along with strength training and stretching exercises.
Exercise for Preventing Back Pain
Strengthening the core muscles and stretching the back muscles regularly can limit the risk of back injuries. These muscles provide support, which makes it easier to go about your daily activities without problems. Having tight hamstring muscles can cause lower back pain, so stretch these muscles as well as those in the back.
Some exercises that can be helpful include the back-to-heel stretch, back extensions and pelvic tilts. Try laying on your back with your arms out to the sides, and then drop both knees to one side and stretch the spine - then repeat this exercise on the other side.
Potential Risks of Exercise
While exercise can be helpful for preventing and treating back pain, it can also be a cause of back pain if not performed properly. For example, you need to have a strong and flexible core before doing other weight training, or the heavy loads and stiff back could cause problems that lead to back pain - especially if you spend a lot of time sitting during the day.
Importance of Consulting a Professional
Those who already suffer from back problems should consult with a professional to plan an appropriate exercise plan, such as a certified personal trainer, chiropractor or physical therapist - only after getting clearance to exercise from their doctor. This will limit the risk of accidentally causing further harm by doing an exercise that isn't recommended for those with your condition.
Consulting a registered dietitian can also be beneficial, as they have the most training in designing a balanced diet, especially for people who also have dietary restrictions due to other health problems.
The professionals at Corner Chiropractic Center can help you with a holistic plan for a healthy back, including diet, exercise and chiropractic care.
