Determining the cause of your back pain can be complicated, but there are a variety of ways to help you relieve your back pain and prevent it from getting worse. The key is to reduce strain, protect your spine, relieve pressure and strengthen your muscles. You can benefit from changing a few daily routines to help you maintain a pain-free and healthy back.
It may be something as simple as being over to pick up something small from the floor for your back pain to strike. Luckily, back pain is short-term most of the time and goes away on its own. However, if you have chronic back pain, making everyday adjustments will be beneficial.
Your lifestyle will have the biggest impact on your back pain, including healthy habits like stretching, exercise, good posture and a nutritious diet that can provide relief and prevent future problems.
Steps to include in your treatment plan for back pain:
If you have extra weight and back pain, it’s a good time to lose weight as extra weight puts extra stress on your back and can cause pain. If you are already at a healthy weight, be sure to maintain your weight with a diet filled with lean protein, fruits, vegetables, and whole grains. Also, try to stay away from processed foods to keep your body at a healthy weight range. Having healthy snacks available can help you with cravings as well.
If you aren’t in shape and then start doing heavy lifting or hard work, you are likely going to end up having back pain or injuring your back. If your spine is working too hard, then you will likely develop degeneration in your spine. You can avoid this by building up the muscles in your back with exercises that will help support your spine. When you go see your doctor about back pain, physical therapy is generally one of the first treatments you will do to help with your back pain.
Along with exercise, it is important to stay flexible to avoid back problems. Stretching is also a part of recovery from any back injury. You should make it habit to stretch before any heavy lifting, exercising as well as before going to bed at night. You can even do simple stretches like bending forward, back and side to side. When you have more time for stretching, yoga stretches are a great way to have more flexibility and to build strength.
Another major contributor to back pain is having poor posture. Having good posture will help alleviate back pain. When you are standing, you should stand straight with your hip joints over your ankles, shoulders over your hip joints and your ears over your shoulders. Be sure when you are sitting you have a chair that is designed to keep your back straight, this will help with your posture. Avoid slouching, rounding your shoulders and bending sideways when you are standing.
It is best to avoid picking up heavy objects or to use equipment that can assist with lifting. However, if you need to pick up a heavy item, be sure you bend at your knees and keep the object close to your body. If you have a job that requires heavy lifting, you may consider wearing a back brace to prevent back pain or injury. Improper lifting is a common reason people develop back pain, but not only heavy lifting or improper lifting can lead to back pain. If you carry a purse, suitcase, a load of groceries, or a bulky laptop bag on a frequent basis, it can also put a strain on your spine. Carrying less on your shoulders whenever possible can help alleviate future problems.
Relieve Your Stress:
Including daily meditation, yoga, deep breathing or other things you find that relax you in your schedule are important to avoid back pain. When you are stressed, your back pain will worsen, so try to take time each day to relieve your stress.
Having a firm mattress is best to provide back pain relief. A soft mattress can push your back out of alignment. Also, be sure that you are getting the proper amount of sleep each night of 7 to 9 hours. Be sure that your back pain does not prevent you from getting a full night of rest. You can also sleep with a pillow under your knees if you sleep on your back, or between your knees if you sleep on your back.
Exercise Your Core
It’s well known that exercise has many health benefits. Strengthening your core can help reduce the risk of back-related injuries, like strained muscles or muscle spasms. Using an exercise ball is an ideal way to strengthen your core muscles. Try working out your core twice a week to help develop a stronger and more flexible back.
Minerals and Vitamins
Increasing your calcium and vitamin D helps develop strong bones and prevent osteoporosis. Women are more vulnerable to fragile bones to it is important to include things like…
Calcium is in:
- leafy greens
- calcium supplements*
Vitamin D is in:
- fatty fish
- egg yolks
- beef liver
*Always consult your doctor before taking any supplements.
Many of us want to wear shoes that complete our outfit, but it is more important to have comfortable and supportive shoes than a complete outfit. If you will be on your feet for a long period of time, this is even more important to reduce strain on your back. To prevent back pain, shoes should have less than a 1-inch heel.
Whether you are at work, an office party or concert, avoid sitting in an awkward position or standing in one place for an extended period of time. Move around when possible to avoid putting additional pressure on your spine.
We all know that tobacco is a serious health risk and if you smoke you are more likely to experience back pain. Nicotine restricts the blood flow to the disks of the spine which can cause them to crack, dry out or rupture. When you smoke, it also reduces the amount of oxygen in the blood, which leads to malnutrition in the tendons and muscles of the back. When you back is unhealthy, it is more vulnerable to accidental pulls and strains that cause back pain.
Come See Us At The Spine Institute Northwest!
At the Spine Institute Northwest, we want to help ease your back and neck pain! Conveniently located in the Seattle area, our team of dedicated surgeons is available to guide you to a more mobile life!
Contact us today at (888) 712-0318, or visit our site to set an appointment for a free MRI review. We offer the total care package that allows us to make a personalized plan to make you ready this New Year!
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