Most of us have experienced lower back pain in our life. It is mainly because you have lifted some heavy items or some major athletic injury. According to research, 80% of total populations are affected by lower back pain at some point in their life. There are so many reasons for having lower back pain but you have to fix this before it gets worse.  For your own benefits we have mentioned few tips that will help you to fix your lower back pain but if the condition got worse then you should consult the doctor for lower back pain treatment.

Eat Healthy Foods

Not having a healthy diet is one of the reasons you have lower back pain. You need to ensure that you have healthy and green vegetable so that you can maintain your weight. This is also very important because the key nutrients help in building healthy bones. You should include the following nutrients:

Calcium: You should include dairy products like milk, yogurt, ice cream, cottage cheese, and frozen yogurt as they are high in calcium. There are some foods like cereal, orange juice and oatmeal are fortified with calcium. You must add green vegetable which has high calcium like kale, collard greens, broccoli, and bok choy.

Vitamin-D: You should include cod liver oil, swordfish, salmon, fortified milk and cereals.

Phosphorus: Food which includes phosphorus foods are cheese, milk, kidney beans, black beans, oysters and dark colas.

Maintain your Workspace 

If your job involves desk job all day, then the lower back pain will get worse because of your workstation. You need to make sure that you are using an ergonomic chair which will prevent your back pain from getting worse. You can use these following work tools.

• Key object: You should keep the objects where you can reach your hands very easily. This will prevent your back from repeated twisting. You can include items like phone, pen, notebook, and stapler.

Chair: You should maintain a certain height of the chair so that your feet can fully touch the ground. If you notice that your back does not get rest on your chair then you should use a pillow or rolled-up towel.

Computer monitor: If you are looking too high or low at your computer screen then it would affect your posture, therefore, contributing to lower back pain. Make sure that your computer screen is arm’s length away from your chair so that you can look at the computer monitor at a straight position.

Sleep Properly

Sleeping in an awkward position can affect your lower back. This is the primary reason for lower back pain. You need to sleep on the side with your knees drawn close to your chest. If you want to reduce the stress of your lower back then you should use a pillow. You should not sleep in a soft mattress.

Try Acupuncture 

Acupuncture is one of the best techniques to get rid of lower back pain. It is also an effective treatment for moderate chronic diseases. You should try this to get rid of lower back pain.

Cold Massage 

If you have lower back pain, then you first apply ice within 24-48 hours. Ice can give you the following advantages

You need to put ice cubes or crushed ice in a plastic bag. You should wrap cloths so that you can protect your skin.

You should not put the ice pack for more than 10 minutes.

You need to repeat this method throughout the day but you should give yourself break throughout the break.