Although diagnosing the source of back pain might be difficult, there are a variety of steps you can take to ease or prevent the pain from worsening. It’s all about lowering stress, protecting your spine, and strengthening your muscles. A few small everyday behaviors can help you keep your back healthy and pain-free for a long time.
Daily Habits to Stop Back Pain
Sleep with a pillow under your knees
The pressure of sleeping on your back puts strain on your spine. As you sleep, slightly elevating your legs alleviate this strain on your back. By placing a pillow under your knees, you may reduce the pressure by half.
Work your core
Exercise’s numerous health benefits are well-known. Back-related injuries, such as strains and muscle spasms, can be reduced with a regular strength-training routine that focuses on your core muscles. To develop a stronger, more flexible back, try incorporating back and abdominal strengthening exercises into your workout at least twice a week.
Increase your consumption of calcium and vitamin D
Osteoporosis can be avoided by having strong bones. It’s one of the leading causes of back pain in later life, especially in women. Consume plenty of calcium and vitamin D to keep your spine’s bones strong. Calcium is present:
- milk
- yogurt
- leafy greens
- vitamin supplements
Vitamin D is in:
- fatty fish
- egg yolks
- beef liver
- cheese
Before taking any supplements, talk to your doctor.
Change your shoes
To avoid back pain, wear comfortable, low-heeled shoes. They take the pressure off your back while you’re standing. Shoes with a heel of less than one inch are the best choice for your back.
Straighten up
Good posture is more than just a way to appear more formal. It safeguards the delicate components of your spine, ensuring that they remain healthy and function properly. Bad posture strains and stresses your back, and it can alter the structure of your spine. When standing, avoid rounding your shoulders, slouching, or bending sideways.
Don’t slouch at your desk
Use the same good posture techniques you use when standing when sitting in an office chair. When sitting, it’s critical to maintain good posture and support your back, especially if you’re doing it for several hours each day. Choose a high-quality chair with firm lower-back support, and make sure your knees are slightly higher than your hips when you sit.
Mingle
Avoid sitting in an awkward position or standing in one place, whether you’re at an office party or a happy hour bar. Avoid putting pressure on your spine by moving around the room instead of standing in one spot for too long.
Put the cigarette out
Smoking is known to be harmful to one’s health, and smokers are more likely than nonsmokers to experience back pain. One reason for this is that nicotine reduces blood flow to the spine’s disks. As a result, they may dry out, crack, or rupture. Smoking also reduces the amount of oxygen in the blood, starving the muscles and tendons in the back. In a back that is unhealthy and weak, accidental strains and pulls that cause back pain are more likely.
Reduce your workload.
Proper or heavy lifting is a common cause of back pain, but it isn’t limited to people who lift heavy boxes on the job. Carrying a large laptop bag, suitcase, camera, or a load of groceries can also cause back strain. To relieve the strain on your shoulders, carry less, distribute the weight to both sides of your body, or shift the weight from shoulder to shoulder whenever possible. Consider using a rolling cart or a bag with wheels for heavier loads, such as grocery bags or file boxes.
Stretch
Long periods of standing, sitting, or lying in one position are bad for your back. To relieve the stress of the day, get up, walk around, and do some simple stretches whenever you can. This will help with blood circulation in your back. It can also help with any strains or aches that have developed as a result of inactivity.
