Top tips for preventing lower back pain

Sometimes a bad sleeping position can cause lower back pain. If this is your case, here are some tips.

Sleep on your side with your knees pulled up slightly toward your chest.

Sleeping on your back can put pressure on your spine. But if you still prefer to sleep like this, put one pillow under your knees and another one under your lower back.

A strong spine is key to preventing lower back pain. It is important to consume foods containing vitamin D and calcium to strengthen it.

Dairy products like milk and yogurt will fulfill your calcium needs. Some leafy greens also have this nutrient.

The biggest source of vitamin D is sunlight. Also, you can include mushrooms, egg yolk, fatty fish, and other seafood in your diet.

Our spine is designed to carry and distribute the body's weight. However, excessive weight can strain the spine, which can cause intense lower back pain.

If you think that you have put on unwanted kilos, don't go on random diets. Talk to your doctor and find out the problems your weight might be causing. Then chart out a diet and exercise plan accordingly.

Bad posture is the leading reason behind lower back pain.

Whether it's slouching forward while working or long sitting hours, bad posture can cause problems like disc degeneration.

To avoid this, use an ergonomic chair that supports your back and thighs. You can also invest in a standing desk and spend some time in the day working while standing.

In the conventional sense, exercises like knee-to-chest stretch, lower back rotational stretch, lying lateral leg lifts, and bridges can be very helpful for strengthening your lower back.

But besides these, basic activities like walking after sitting for many hours or simple stretches while being seated can improve blood circulation to your back and ease the strain that occurs due to inactivity.