By Sapna Vaid
Back pain causes can be varied for people depending on their lifestyle and medical history. However, treatment or actions can be common for all to alleviate back pain and prevent it from getting it worse. The target area to focus on would be relieving pressure, reducing strain, strengthening muscles and protecting the spine.
Changing a few daily habits can help you maintain a healthy, pain-free back for a long time.
Let’s look at few simple lifestyle changes to avoid back pain:
1. Avoid sitting for a prolonged period of time
We all spend the majority of our workdays sitting in one position for extended periods of time. All of that sitting can cause back pain. You should stretch yourself in between breaks. Not doing so can weaken your back muscles due to inactivity.
2. Sleep with a pillow under your knees
Sleeping on your back puts pressure on your spine. Elevating your legs slightly relieves this pressure on your back as you sleep. You can cut that pressure in half by placing a pillow under your knees.
3. Replace your uncomfortable mattress
If your mattress is lumpy, too hard, too soft, or more than ten years old, it might be time to replace it. A mattress is designed to support your entire body, particularly your spine’s arch and alignment. One can go for a memory foam mattress and orthopaedic mattress to correct the posture while sleeping and avoid back aches caused by uncomfortable mattress.
4. Avoid bad posture
Sedentary lifestyles are responsible for poor posture. Poor posture puts strain on your back, spine, and hips when standing or sitting. And, over a period of time, this muscular imbalance can cause backaches. So, keep moving throughout the day.
5. Increase your calcium and vitamin D intake
Strong bones can help prevent osteoporosis. It’s one of the most common causes of back pain later in life, particularly for women. Keep the bones in your spine strong by consuming plenty of calcium and vitamin D.
6. Do regular exercise
The numerous health benefits of exercise are well-known. A regular strength-training routine that focuses on your core muscles can help reduce your risk of back-related injuries, such as strains and muscle spasms.
7. Avoid smoking
We all know smoking is a serious health risk, and smokers are also more likely to experience back pain than nonsmokers. One reason for this is that nicotine restricts blood flow to the disks in the spine. An unhealthy, weak back is more vulnerable to accidental strains and pulls that cause back pain.
8. Do not carry heavy bags
Improper or heavy lifting is a common cause of back pain, but it doesn’t only happen to people who lift heavy boxes on the job. Carrying a bulky laptop bag, suitcase, camera, or a load of groceries can also cause a strain on your back. Consider using a rolling cart or bag with wheels for heavier loads like bags of groceries or boxes of files.
9. Change your shoes
Wear comfortable, low-heeled shoes to prevent back pain. They reduce the strain on your back while standing. Shoes with less than a 1-inch heel are the best bet for your back.
10. Adjust your office ergonomics
To improve your workstation, position your computer monitor at eye level, at least 20 inches away from your face. Invest in a comfortable chair with armrests and good lower back support. Keep your head and neck in line with your torso, your shoulders relaxed. While you work, keep elbows close to your body, and your forearms and wrists parallel to the floor.