8 Daily Habits To Stop Back Pain
“Always concentrate on how far you’ve come, rather than how far you have left to go.” – Unknown
It starts out as something that’s just kind of a nuisance when you wake up in the morning. Maybe a little twinge or a minor irritation that causes you to move a little bit more slowly for the first few minutes of the day. Then, you find yourself having a difficult time getting dressed without the discomfort interfering.
Soon, you have to have someone help you even get out of bed at all because the back pain is just too much to handle. After you continue through your morning routine things get a little bit better. You know the pattern is going to repeat the following day though, and the thought of waking up dealing with that almost unbearable pain is too much to even think about. Does that sound familiar?
Well, if it does, rest assured that you aren’t alone. About 80% of people are going to experience back pain at some point throughout their lifetimes. The severity of the issues changes from person to person affecting each in a different way. Are you someone that isn’t a fan of going to the doctor? There are plenty of adults out there that avoid seeing their physician until the problem is so severe they can’t deal with it alone anymore. Back pain is the number two reason why people will break down and finally make an appointment.
If you want to avoid going to see your doctor and stay out of the group of people that experience back pain on a regular basis, you have to take care of your body. There are a plethora of actions and habits and that you can implement into your daily life routines that will alleviate and maybe even eliminate your problem altogether.
1) How to avoid back pain while sleeping
It can be extremely difficult to pinpoint exactly why you are having pain in your back. That’s especially true if you haven’t suffered any kind of injury or illness that could be a contributing factor to the discomfort. Most often, back pain is caused by normal wear and tear done on the body. When you’re sleeping, you probably aren’t thinking about causing more damage to your spine, muscles, joints, and discs, but if you’re sleeping poorly, that’s exactly what you’re doing. There are two ways to fix the problem:
- Get a better mattress – It seems like a solution that is easier said than done. However, your mattress has a major influence on how you sleep and how you feel when you wake up in the morning. It might seem like an unnecessary expense, but when you find a mattress that is fit for you, you will understand why the change was worth every penny.
- Sleep with a pillow between your legs – If you aren’t ready to spring for the mattress quite yet, you can try putting a pillow between your knees. That simple placement will relieve up to half of the amount of pressure your spine gets normally giving you a better opportunity for waking up pain-free.
2) How to reduce back pain naturally with vitamins
In 2010, it was estimated that about 10.3% of Americans were suffering from osteoporosis or low bone mass. These issues both lead to back pain, but there are ways to prevent it from happening or at least ward it off for a while by taking the proper vitamins.
You are required to consume plenty of calcium and Vitamin D if you want to keep your bones strong and healthy for many years to come. You can do that by taking a daily supplement, or you can get each of the supplements naturally through the foods that you include in your diet like yogurt, leafy greens, or milk for calcium and egg yolks, fatty fish, and cheese for Vitamin D. If you are considering a supplement, be sure to discuss it with your medical care team before adding anything to your regimen.
3) Strengthen your core
If you’re someone that likes to hit the gym on a regular basis, you may be thinking about how to prevent back pain with exercises. Wouldn’t it be nice to stop the pain from ever coming around in the first place? The best form of treatment is always prevention, so if you can strengthen your core during your workout routines, you are also going to be building up your back.
Through the proper training, you can build up your muscles and other body parts to prevent strains, sprains, and spasms that all lead to pain. By completing regular strength training exercises for your core and back at least two or three times a week, your chances of suffering an injury are greatly reduced.
4) Improve your posture
In today’s technologically advanced world, it seems as though everyone’s posture is suffering. People are always bent over looking at a phone screen or sitting at a desk to watch a computer and type all day long. While for the most part there is no immediate danger with these activities, over the course of time they can both affect your posture. Poor posture is one of the leading causes of back pain.
The answer to how to stop back pain fast is being mindful of your posture. As soon as you straighten yourself out, you will start to feel a difference in the pressure put on your spine. Proper ergonomics in the workplace will also help to ensure you maintain a healthy positioning throughout the course of your day.
5) How to avoid back pain while sitting
You might be wondering how to prevent back pain at work, especially if you are sitting at a desk for eight hours at a time. Along with setting up the proper ergonomics to improve your posture, there are a few other things that you can add to your routine to reduce your chances of having any problems.
First of all, when you start to feel yourself getting a bit stiff, or even before, around every thirty minutes to an hour, you need to move around. You can:
- Get up and stretch
- Walk around your chair
- Go get something to drink
- Use the bathroom
- Talk with a co-worker for a few minutes
- Grab a healthy snack
Whatever you have to do to get out of the chair, do it. Even if it’s just for a few minutes, you are giving your back and spine a break from all the pressure you are putting on it while sitting. Also, get yourself a comfortable chair. Just like the investment in the mattress, if you’re going to be spending the majority of your time in that chair, you might as well make it a good one.
6) It’s time to butt out
There is nothing beneficial to your health when it comes to smoking. By now, most people know that if not everyone. If you’ve been looking for a reason to quit but just haven’t figured it out yet, back pain is a great one. Studies have been done to prove that the prevalence of back pain in smokers is much higher than those that don’t smoke.
Smoking can restrict blood flow and oxygen that your body needs to perform. Without the things that it needs, the disks in the spine can crack, dry out, or even rupture. The tendons and muscles aren’t getting the nutrients that they need either to stay strong and healthy. Putting out the cigarettes once and for all is going to be the only way to eliminate those issues.
7) Check your footwear
Your shoes have a large impact on how you walk, stand, and even sit. If you’re someone that wears high heels all day, for instance, you are throwing your body out of its natural positioning with each step. You need to have shoes that can support the weight of your body and reduce pressure to the spine and other joints and muscles of the body.
8) Visiting your chiropractor for regular treatment
Even before the back pain becomes an issue in your life, you can start seeing a chiropractor on a regular basis. He or she has been trained and educated in the fact that the spine is the main brain functioning center of the rest of the body. If you are experiencing back pain, while it could be something minor like a slight sprain, you don’t know how it could be affecting the rest of your body.
Chiropractors work to align and adjust the spine to ensure that it is in proper positioning for overall health and wellness. Your chiropractor will create a treatment plan for you if you have back pain already to get you back on the road to recovery right away.
He or she can relieve pressure and inflammation all while ensuring your body is in the proper position. It’s a great alternative to taking risky pharmaceutical medications because instead of covering up your pain problem temporarily, together you are working on a long-term solution so that you can live more comfortably in every facet of your life.
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