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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Tips To Relieve Lower Back Pain

Living with lower back pain can be challenging, impacting your daily life and overall well-being. Fortunately, there are simple yet effective ways to find relief and improve your comfort. Let's explore some quick tips to ease lower back pain. 

Introduction

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Poor posture contributes to lower back pain. Sit and stand up straight, keeping your spine aligned. Invest in an ergonomic chair for proper support during long periods of sitting. 

1. Maintain Good Posture 

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Engage in low-impact exercises like walking, swimming, or yoga. These activities help strengthen your core muscles, providing better support for your lower back. 

2. Stay Active with Gentle Exercises  

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Incorporate stretching into your routine to improve flexibility and reduce muscle tension. Focus on hamstring stretches, hip flexor stretches, and cat-cow stretches for your lower back. 

3. Stretch Regularly 

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Apply ice packs during the first 48 hours of pain to reduce inflammation. Afterwards, use heat packs to relax muscles. Alternate between the two for a soothing effect. 

4. Ice and Heat Therapy 

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Excess weight puts strain on your lower back. Adopting a balanced diet and staying physically active can help you maintain a healthy weight and alleviate pressure on your spine. 

5. Maintain a Healthy Weight  

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Wearing shoes with proper arch support can positively impact your lower back. Choose footwear that provides stability and cushioning to reduce strain on your spine. 

6. Supportive Footwear 

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When lifting heavy objects, bend your knees and keep your back straight. Lift with your legs, not your back, to prevent unnecessary strain. 

7. Lift Properly 

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Proper hydration supports the spinal discs, keeping them flexible and able to absorb shock. Drink an adequate amount of water each day to promote overall spine health. 

8. Stay Hydrated 

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By incorporating these simple tips into your daily routine, you can take significant steps toward relieving lower back pain and improving your overall quality of life. Always consult with a healthcare professional for personalized advice based on your specific condition. 

Conclusion

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