Back Pain Sufferers Seeking Relief Should Avoid These Bad Habits
Back pain sufferers can probably avoid their chronic pain by implementing several easy daily habits. Here is a list of suggestions that you can follow and feel great again.
Back Pain Don’t Hunch Over
Do it too much, and it can flatten the natural curve of your spine and damage the cushioned disks between the bones. This can lead to early arthritis and other problems. Gently stretch and move your head and neck in all 4 directions every half hour. To ease any pain or spasm, try applying an ice pack or heating pad to the area. Be sure to cover the skin with a light towel or cloth first. See your doctor if the pain won’t go away.
Back Pain: You’re Too Fat
Carrying extra weight puts a tremendous strain on your back. Choosing the wrong foods too often can lead to inflammation and leave out nutrients you need to be strong. Your body needs lean protein, whole grains, fruits and veggies, and healthy fats like those from avocado and salmon to build strong muscles, bones, and soft tissue in your back. Be sure to get nutrients like calcium, phosphorus, and vitamin D, too.
Back Pain: Bad Mattress
It should be firm enough to support your back, but soft enough to fit the shape of your body. Your ideal mattress can depend on how you sleep and whether you already have back pain. Want to see if a firmer one might help? Put yours on the floor for a couple of nights without the bedsprings. Some stores let you return a mattress, even after several weeks, if it causes back pain or other problems.
Back Pain: Sleeping On Your Back
For some people, this position can cause low back pain or make it worse. But it can be hard to change how you sleep, since it’s a habit you’ve probably had for a long time. It may help to put a rolled towel or pillow under your knees to keep the natural curve of your back. You also can try different pillow heights for your neck to find what’s comfortable.
Back Pain: Sleeping On Your Side
Side sleepers seem to have the most luck avoiding back pain. Slip a pillow between your legs to take pressure off your hips and lower back, and tuck your legs slightly toward your chest.
Back Pain: Sitting For Too Long
It stresses your back muscles, neck, and spine. Slouching makes it worse. Sit straight in a chair that supports your back, and set the height so your feet rest naturally on the floor. But no matter how comfortable you get, your back won’t like sitting for long stretches. Get up and move around for a couple of minutes every half hour to give your body a break.
Back Pain: Exercise
You’re more likely to have back pain if you’re not active. Your spine needs support from strong stomach and back muscles. Lifting weights can help. So can everyday activities like climbing stairs and carrying groceries. Low-impact exercises like walking, biking, or swimming can help protect the disks between the bones in your spine. Make it a habit for most days. Don’t be a “weekend warrior” who overdoes it and gets injured.
Back Pain: Do Not Smoke
Do it, and you’re 3 times more likely to get lower back pain. It can curb blood flow, including to your spine. That can make the cushioning disks between your bones break down quicker. It also can weaken bones and give you osteoporosis, and it can slow healing. Even coughs from smoking can cause back pain. If you smoke, make quitting your top health priority and ask your doctor for help.
Back Pain: Carrying Heavy Bags
Heavy weights can strain your back and tire out muscles that you need to support your spine. This can affect kids who lug many books. Your child’s backpack shouldn’t weigh more than 20% of their body weight. Large, padded, adjustable shoulder straps help spread the weight evenly. But only if you use both straps. Slinging your pack or heavy purse over only one shoulder can cause strain.
Back Pain: Don’t Wear High Heels
You may overuse muscles in your lower back and harm your posture and your spine, especially as you age. If you wear them at the office, you might bring a pair of walking shoes for your commute. Regular foot and leg stretches, like rolling your foot on a tennis ball, can help prevent pain and strengthen muscles.