One cause of back pain is not strong bones. What we know, calcium intake is essential for strengthening bones. However, Japanese researchers found that, there are some nutrients and other ways to maintain bone health, among others:

The type of mattress

Don’t think little of sleep. A hard mattress was not going to support your back. One way of back pain treatment is to choose the right mattress. Recent studies of the spine have found that people who sleep with a softer mattress reported have less back pain compared their sleep on hard mattresses.

The same is true on the pillow. Use a pillow that can serve as therapy, known as neck pain pillow, which can prevent and relieve neck pain. Where the pillow is designed in accordance with the form and structure of the neck bone, therefore it is also called orthopedic pillow. You are advised not put his head higher than the spine, if accustomed to sleeping on my stomach so your chin should not be too much pressure on your chest. But, if you’re the type of person who likes to sleep on her side, lying should not make the body bend.

Vitamin K

Vitamin K can be found in broccoli, spinach and other dark green leafy vegetables. Vitamin K can maintain a deposit of calcium in the body. Stronger bones, also automatic have strong body. Because, like the bones support the body, which can reduce the possibility of injury that causes back pain.

Use the bag crosswise

If your everyday carry bag or load weighing up to 10 percent of body weight, this can disrupt the spine’s health. If you often carry heavy loads, use the bag crosswise. And, preferably every fifteen minutes, the bag was transferred to another part of the shoulder.

Tighten the abdominal muscles

Having strong muscles can protect from a back injury. Way, do movements to tighten abdominal muscles as much as three times a week. Movements, sleep with your legs bent. Your feet flat on the floor. Keep your back flat on the floor. Press the stomach until you feel a contraction. The pelvic floor muscles should be raised slightly from the floor.

The sitting position

Last way to prevent back pain is to have good posture. Sitting for eight hours a day can make some problems on the back. Be sure to sit with his back against the chair. Both feet flat on the floor.

Alternatively, try using a balance ball as your chair. Maintain position in 20 minutes. If it feels comfortable, then continue.

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