5 Effective Daily Habits to Stop Back Pain

Back pain is a widespread health problem that affects almost everyone at some point. Diagnosing the source of back pain might be difficult. Fortunately, there are several activities you can do to ease your discomfort or prevent it from worsening. Changing a few everyday habits might help you keep your back healthy and pain-free for a long time.

Below are 5 daily habits that can help you reduce or prevent back pain effectively. 

1. Sleep properly

It is important to get adequate sleep every night to allow the healing of damaged muscles and reduce back discomfort. During sleep, your body produces a lot of essential hormones like growth hormones, which are crucial for optimal cell reproduction, and cortisol, which decreases inflammation and maintains muscular strength. To ensure overall health and prevent back pain it is essential to sleep 7-8 hours every night.

The sleeping position also plays a role in maintaining the health of your spine. Sometimes, changing sleeping positions might help ease back pain. It is possible that your favorite sleeping position is causing or exacerbating back pain. The best sleeping position for most people with back pain is on their side with knees slightly bent and a pillow placed between the knees. 

2. Lighten your load

Improper lifting is a common source of back pain. But don’t think only people working with large boxes are susceptible. Carrying a heavy laptop bag, luggage, camera, or groceries may strain your back and trigger back pain. Carrying less, spreading weight to both sides of your body, or moving weight from shoulder to shoulder are great ways to relieve stress on your shoulders. For heavier goods, consider using a rolling cart or a bag with wheels.

3. Exercise your back muscles

Regular exercising has a lot of health advantages that are widely known. Regular strength training that focuses on your core muscles can help lower your risk of back-related problems including strains and muscle spasms. To create a stronger, more flexible back, try including back and abdominal strengthening exercises into your routine at least twice a week. 

It is also recommended to include stretching in your workout routine to help improve circulation to your back and ease aches from inactivity. To make sure exercises won’t further hurt your back, ask your doctor about a physical therapist who can teach you how to exercise and perform in everyday life to prevent and treat back pain

4. Sit properly

Do you know how to relieve lower back discomfort while you are at work or at home? Sitting properly is one of the first and the most effective ways to prevent back discomfort at work when sitting for long periods of time. It is crucial to maintain a proper alignment of the cervical (upper spine and neck) and lumbar (lower spine) curves. 

Sit with your back flush against the chair and shoulders relaxed but pushed back. Your knees should be at the same level or below the hips, and forearms parallel to the floor. The main goal is to maintain the spine in its natural position, which relieves strain on the lower back muscles and helps prevent back pain. 

5. Quit smoking 

We all know that smoking is bad for our health, and smokers are more likely to have back discomfort than nonsmokers. One reason is that nicotine reduces blood supply to the spinal disks. As a result, they become more likely to dry out, crack, or rupture. 

Besides, smoking decreases the quantity of oxygen in the blood, resulting in reduced function of muscles and tendons in your back. Weak back muscles and tendons are more prone to strains and pulls that result in back pain.

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