5 Ways to Reduce Back Pain in your Day-to-Day Life
Back pain is on the rise. According to the National Institute of Health (NIH), about 80 percent of adults will experience back pain in their lifetimes. With the incidence of back pain increasing, it is likely that you or someone you know is affected. If you are looking for some tips to help manage back pain, look no further. Here are 5 things you can do in your day-to day life to reduce, or even help prevent, back pain.
- Good Posture
Sit up straight! While this tip may be one of the most common when it comes to back pain, there’s a reason for it. When you slouch, you put extra strain on the muscles and ligaments in your back, not to mention all the added strain on your joints. By having good posture you will align your spine and decrease stress on your muscles, joints, and ligaments.
Also, if you have a job that involves sitting down for much of the day, give your back a break and get up every so often to stretch or take a walk.
- Wear the right shoes
Under the same umbrella as good posture, wearing the right shoes can help limit strain on your back by aligning your spine. Wear shoes with arch support and shock absorption, such as tennis shoes/sneakers, when possible, and try to avoid high heels and flip flops which can damage your feet and lack support.
Stretching can relieve pain and relax your muscles, so here are a few great stretches you can do at home:
- Child’s Pose
This one is great for stretching your lower back. Start on your hands and knees with your knees a shoulders width apart. Slide your hands straight out in front of you as you slowly sit your hips back towards you heels. As you stretch, drop your head and chest downward towards the floor.
Again, start on your hands and knees and your back parallel to the floor. For the “Cat” portion of this stretch round your back towards the ceiling, pulling your belly button toward your spine, and releasing your head down. Hold this position for a few seconds, then slowly drop your stomach towards the ground arching your back. Lift your head and gaze upward, holding the “Cow” position for a few seconds. Repeat each of these moves 3 or 4 times.
- Forward Pike Stretch
For this one, start sitting with your legs straight out in front of you. Reach your arms up, then reach in front of you towards your toes. Hold for 10 seconds, repeat 2 or 3 times.
If you’re looking for a way to exercise without putting too much strain on your back, try swimming! Not only is it an excellent way to be active, but the water’s buoyancy takes stress off your joints and spine. Be sure to talk to your doctor before starting any athletic activity.
- Stay Hydrated
Another common piece of advice, drink water. Between each vertebrae of the spine there is an inter-vertebral disk, which, like much of our body, is made up of water. Staying properly hydrated helps these disks to support your spine throughout the day.
Do you suffer from back pain? Learn more about the Straith Interventional Pain Center, and how you can reduce your back pain and improve your life.