10 Lifestyle Changes To Prevent Back Pain
10 Lifestyle Changes to Prevent Back Pain
While determining the lower back pain trigger is complicated, there are several different measures you can take to relieve your back pain or prevent it from getting worse. It is about reducing stress, relieving pressure, strengthening the core muscles, and protecting your spine.
Adopting these ten lifestyle changes can help you maintain a strong, healthy, and pain-free back for a long time.
1. Sleep with A Pillow Below Your Knees
If you sleep on your back, it puts pressure on your spine. Slightly lifting your legs will reduce this pressure on your back while you sleep. You can halve that pressure by placing a pillow under your knees.
2. Train Your Core
Regular strength training that targets your core muscles can help reduce the risk of back injuries such as muscle cramps and strains. Try to incorporate back and abdominal strengthening exercises in your workout at least twice a week to develop a healthier and more flexible back.
3.Modify Your Environment
Certain changes in your workspace, clothing, and home can reduce strain on your back. Avoid wearing high-heeled shoes, use a lumbar support pillow when driving or sitting, or try to sleep on a firm mattress.
4. Straightening Up
Good posture protects the intricate parts of your spine, keeping them healthy and functioning properly. Bad posture puts stress and strain on your back and can change the structure of your spine. Avoid slouching, rounding your shoulders, or bending sideways while standing.
5. Think Ergonomically
Design your workspace so that you do not have to lean forward to look at your computer screen constantly. Use an office chair that supports your lower back and allows you to keep your feet firmly on the floor.
6. Increase Your Vitamin D & Calcium Intake
Strong bones can help prevent osteoporosis. It is one of the most common causes of back pain in later life, especially in women. Keep your spine bones strong by getting enough vitamin D and calcium.
7. Lose Weight If Necessary
If you are heavier than your ideal weight, performing everyday tasks can be hard on muscles. Also, the extra load on your spine can cause the vertebrae to become misaligned, which can put stress on the joints - another possible cause of pain. When you lose weight, you effectively reduce the strain on your spine and back muscles.
8. Lighten Your Load
Carrying a heavy laptop bag, travel bag, camera, or a load of groceries can strain your back too. Whenever possible, try to take some weight off your shoulders by carrying less, shifting the weight from shoulder to shoulder, or distributing the weight on both sides of your body.
9. Stretching
Standing, sitting, or lying in a constant position for an extended period is unhealthy for your back. Reduce the stress of the day as much as possible by getting up, walking around, or doing some simple stretches. It will help improve blood circulation to the spine. It can also relieve any stress or pain that occurs due to inactivity.
10. Avoid Smoking
Smoking can contribute to the degeneration of the intervertebral discs in the spine. Smokers also risk possible damage to their back during a coughing attack. Smoking can negatively affect your recovery if you have back surgery.
The Takeaway
If your back pain is not stabilizing with the simplified lifestyle changes listed above, it might be helpful to schedule an appointment with a physical therapist or chiropractor. If your back pain is accompanied by fever, illness, or bowel disorder, you should see a doctor immediately.
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