According to The British Chiropractic Association (BCA), 82% of us spend six hours or more a day sitting in front of our computer screens and this can form the basis of chronic back Pain – a conditions that plagues around 1 in ten people worldwide and is fast becoming a global burden.
Whilst poor posture may certainly mark the beginning of lower back pain, there are also a number of lifestyle factors that can accentuate its symptoms which you may not be aware of. On today’s Master Oh blog we consider these factors and provide five surprising tips to beat back pain.
1. Maintain a strong core
Maintaining healthy core muscles is important since these muscles support the spine. Lynne Robinson, founder of Body Control Pilates and author of Pilates for Life, explained: “Pilates exercises are perfect for ensuring they do their job properly. To locate your core muscles, sit tall, breathe in and as you breathe out gently engage your pelvic floor muscles and draw them up inside, you should feel your abdomen hollow.
“Hold this internal zip for a few seconds breathing wide as above. Now you’ve found them you can use them as, when and if you need to.
“Don’t be tempted to ‘hold’ them in all the time though, just engage them as required to help control your alignment and movements.”
2. Reduce sugar, caffeine and unhealthy fats
Some foods are known to aggravate health conditions such as autoimmune disease and increase inflammation. These foods include sugar, refined carbohydrates, coffee, fizzy drinks, alcohol and too much red meat.
Shona Wilkinson, Head Nutritionist at NutriCentre, a natural health retailer, said: “Avoid frying or cooking foods at high temperatures in vegetable oils too, as this can create free radicals that could contribute to inflammation in your body.
“Instead, cook with coconut oil or a small amount of organic butter, or use cooking methods that don’t require fat or oil. Generally, increase your intake of whole foods, such as fresh vegetables and fruit, nuts and seeds, whole grains, beans and lentils.” A detox may also be useful to determine which foods cause aggravation.”
3. Stay hydrated
Chronic dehydration can contribute to pain and stiffness since the joints and spinal discs are partly made up of water. As nutritionist Cassandra Barns explains: “Aim to drink 1.5 to 2 litres of water or herbal teas throughout the day…This is another reason to avoid too much coffee and tea, which can contribute to dehydration.”
4. Prevent inflammation
Vitamin C is essential to maintaining a healthy spine; among its many roles it helps to produce collagen in your body. “Collagen is needed for the production of cartilage that forms part of the intervertebral discs in your spine. Cassandra explains.
“Vitamin C also helps to protect your cells against oxidative stress (free radical damage) that can contribute to pain and inflammation.” Fruit and vegetables are rich in vitamin C, especially peppers, kale, broccoli, Brussels sprouts, watercress, red cabbage and berries.
5. Consume omega3
Recently, omega3 fats have been studied to establish their role in pain and inflammation reduction and are already known to benefit the heart, brain and eyes.
Dr Marilyn Glenville, the UK’s leading Nutritionist and author of Natural Health Bible for Women, suggests the following: “Try to eat two or three servings a week of oily fish, which include salmon, mackerel, trout and sardines. Flax seeds and chia seeds and their oils are also good sources of omega3 and are ideal to include daily, especially if you can’t eat fish.”
What Master Oh has to say…
It is hard to always maintain a straight posture. However, the more we slump and hunch our back, the harder it is to straighten. I recommend holding your hands together behind your back and stretching your arms behind you, once or twice per day. You can do this for a moment, straightening out the whole back and then relax. It helps to align the spine and sit up.
Being aware of our posture and making a constant effort to sit straight also helps to build up the muscles in the back, so that with time it can become more effortless.
Low kidney Energy as well as stagnant and cold energy in the bowel, can make our lower back feel weak and unable to support the upper back. If you feel this is the case for you then I highly recommend receiving a Qi Treatment or trying a Qi Class.
Master Oh is a London based energy healer and natural health practitioner with over 25 years’ experience working with the original energy that creates life, which is Qi Energy. Having himself suffered and overcome chronic issues at an early age, he has dedicated his life to sharing his healing method with the world.
He has opened Qi centres in Australia, America and in Europe and is constantly looking to help more people live free from physical, emotional and mental pain. Master Oh believes that by developing our innate goodhearted, generous and compassionate nature we can not only bring health and happiness into our lives, but also bring peace and harmony into our world.
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