Selfcare solutions for back pain
For ongoing and severe back pain, you should always consult your doctor, however, there are also some simple ways you can protect yourself from back pain.
Consult your doctor about a low impact exercise programme that will help you build strength in your back muscles, such as walking and swimming.
Building your core strength, through activities such as pilates and yoga, is very effective in protecting your back from injury.
Work towards achieving a BMI in the healthy weight range for your height. Extra weight puts strain on your back, leading to injury and pain.
Pay attention to the way you sit and stand, holding yourself erect and balanced. Change your position frequently and go for regular short walks if you work in an office.
Where possible, avoid lifting heavy objects. If you must do so, always lift with your legs doing most of the work. Bend your knees and keep your back straight.
Take magnesium supplements or, better still, add more foods with magnesium into your diet. Magnesium helps maintain muscle and nerve function, reducing muscle pain. Foods high in magnesium include whole wheat, spinach, quinoa, almonds, cashews, peanuts, dark chocolate, black beans, edamame beans, avocado, tofu and cultured yoghurt.