weight managementOne of the main questions we receive here at Advanced Chiropractic & Rehab is “what can I do to prevent my back from hurting?”. While there is not always a simple answer to this question, depending on the individual and their condition, one important step a patient can take to prevent back pain is to exercise regularly. Regular exercise combined with chiropractic adjustments are an effective combination in keeping the spine at its greatest potential physical health.

When it comes to preventing back pain, some exercises are more effective than others. Some of the more effective exercises include partial crunches, hamstring stretches, wall sits, press-up back extensions, knee to chest, and pelvic tilts. In addition to these exercises, lifting weights, aerobics, and pilates can also be beneficial in preventing back pain. Some exercises that should be avoided are leg lifts, sit-ups, and toe touches. While following these exercise recommendations are an important step in preventing back pain from developing, there are a number of other steps a patient can take to prevent back pain.

Another important step in preventing back pain is eating a healthy, balanced diet in addition to the regular exercise. A number of foods have been shown to reduce (or increase) inflammation throughout the body, including the back. Two food groups that are very effective at preventing back pain, through reducing inflammation, are fruits and vegetables. Some of the fruits and vegetables that are loaded with nutrients and therefore are most effective in reducing inflammation include carrots, beets, sweet potatoes, cherries, berries, grapes, pomegranate, and watermelon. In addition to these fruits and vegetables, herbs and spices, including basil, cinnamon, ginger, rosemary, garlic, curcumin, onions, oregano, and turmeric also tend to be rich in anti-inflammatory agents. Foods you should avoid to prevent inflammation include processed foods, fast foods, and saturated fats. Another way to avoid back pain is to make sure you’re getting enough of the right nutrients, such as calcium and vitamin D. Foods with natural sources of calcium include milk, yogurt, cheese, and leafy green vegetables. If you can not get at least 1000 mg of calcium from your food sources, you can consider adding up to 500 mg of calcium supplements.

If you or someone you know is looking for ways to prevent back pain from developing or trying to reduce back pain, give Advanced Chiropractic & Rehab a call today at (330) 726-7404 to schedule a free consultation to see how we can help. We have been servicing the Youngstown and Mahoning Valley area since 2001 with convenient locations in Boardman, Hubbard, and Kinsman. At Advanced Chiropractic and Rehab, we are a multi-disciplinary rehabilitation group that treats work comp injuries, whiplash, sports injuries and specializes in much more than just lower back pain.