Seven Ways to Avoid and Relieve Back Pain

Seven Ways to Avoid and Relieve Back Pain

Like many adults, you may experience back pain at some point in your life. You could suffer mild back pain that is more of an inconvenience, or serious, debilitating pain that interferes with normal, daily activities.

Your lifestyle and activities may bring on back problems and back pain. Sudden jarring movements, lifting heavy objects using the wrong techniques, and twisting your back as you lift, are some of the activities that can lead to back pain.

Protect your back and stop the pain from becoming worse. You need to relieve pressure on your spine, strengthen your muscles, and scrutinize your daily activities. The following measures can help avoid back pain. 

1. Review your sleeping position

Sleeping on your back is hard on your spine and may bring on lower back pain. Ease the pressure on your back by placing a soft pillow or a rolled-up towel under your knees. If you sleep on your side, place a pillow between your knees. If you can, avoid sleeping on your tummy as this puts pressure on your back and your neck. 

2. Watch your posture

Avoid rounding your shoulders, whether sitting or standing. Sit with your back straight, feet on the floor, with your hips and knees on the same level, or your knees slightly higher. Align your back against the back of the chair. When working on your computer, use a chair that supports your lower back. 

3. Mind how you sit

Use a good, sturdy chair to prop up your back when seated. Sit with your knees a little higher than your hips, and make sure the chair offers good support for your lower back. 

4. Move it

Avoid standing, sitting, or lying down in the same position for long. Keep moving. To enhance circulation to your back, get up, walk around and do some simple stretches. Shed excess weight too if you can, as it invites back problems. 

5. Work your core

At least twice a week, engage in an exercise routine that strengthens the core muscles that support your spine. This type of strength training can lower your risk of back-related injuries.    

6. Wear the right shoes 

Comfortable, low-heeled shoes are best for warding off back pain. High heels put a strain on your back, especially when walking or standing. 

7. Lighten your load

If possible, avoid carrying heavy loads. However, if you have to lift a heavy load, squat down, hold the load close to your body, and lift using power from your legs as you straighten your legs. Avoid turning or twisting your body while lifting or holding a heavy object. When carrying groceries, distribute the weight on both sides of your body. Consider using a cart or a wheeled bag whenever you have to carry anything heavy.

Final thoughts

Back problems are very common. However, making these simple adjustments to your lifestyle can prevent and offer relief for back pain. If pain persists, consult your doctor.