Back pain is very familiar to people of all ages, unfortunately. However, there are some measures we can take to help relieve or prevent this problem. In this article, we give you a quick, comprehensive guide on the best tips to keep back pain at bay. Of course you should always consult a doctor before trying any suggestions. Let’s have a look at the things that will help most people keep their back pain at bay.
- Get Regular Exercise – I am sure you have heard this a lot, but for good reason. Engaging in exercise and fitness activities that strengthen the muscles in your back and abdomen can be a great way to start keeping your back pain at bay. Exercises help to stretch, strengthen and repair tissues that support the back and abdominal muscles. Another important effect of regular exercise is to release endorphin hormones. Happy endorphins naturally reduce pain. Endorphins also boost one’s mood and help keep some depression symptoms at bay. These symptoms are a common effect of chronic pain.
- Always Practice Good Posture – A less common secret to lowering back pain is to maintain the standard curve of the spine. However, slouching which is as a result of poor sitting posture is one of the primary causes of back pain and problems. If you work at a desk job, be sure to talk with your doctor about the best sitting position. Your desk chair should be at a height where it will allow your feet to rest fully flat on the floor. Your knees need to be at a level (at a right angle) with your hips. If your feet can’t get to the floor, consider using a footrest. Similarly, if your backrest in your desk chair or armchair doesn’t appropriately support your back, you may need extra back support materials such as a rolled-up towel to place at your lower back curve. There are also support braces you can get that will help to teach you proper posture.
- Lose Excess Weight – Being overweight is a serious challenge for many of us. Excess weight puts pressure on your intervertebral discs which can quickly increase your risk of injuries. And of course cause pain. Reducing your weight to the level that your spine can healthily support will significantly help you to lower back pain. Therefore, while it takes a lot of commitment and motivation to get your body to the right weight, it is worth the extra effort. Take steps towards integrating small impact activities. Over time, these will help you reduce excess weight. Such activities may include regular exercise, dancing, and swimming. While all of this has been touted before it is worth revisiting. Something else that may help with this, there are now apps that you can get on your phone that will remind you to get up and walk around once an hour or at intervals you choose. Or that will track your steps and help you keep a movement goal more firmly in mind.
- Stop Smoking – If you smoke, you know that it causes numerous issues though may not have realized that back pain is one of them. Smoking is of course associated with a host of adverse health consequences, which include everything from respiratory complications to back pain. Smoking hinders the smooth flow of nutrient-containing blood to the spinal disc. When your spinal disk is supplied with fewer nutrients, back pain and complications are likely to arise.em sprout. However, the back pain condition may be lowered or prevented if you quit smoking. Be sure to ask your doctor for helpful resources to help you stop smoking and reduce your back pain level and discomfort. While we hate to bellabor or push anyone, this is a major step in reducing back pain for many.
- Develop Healthy Sleeping Habits – When sleeping, your body is capable of regulating important hormones like cortisol. If you don’t get enough sleep, your body will respond by producing excess cortisol hormone which may cause your body to store more abdominal fat resulting to back pain. Sleeping is also vital to give your body the rest it needs to recuperate for another day. We know there are not enough hours in a day but getting ample sleep is vital to your health.