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These 10 Tips Will Help You Be Back Pain-Free

March 21, 2017 at midnight


Chronic back pain is a daily burden for many, and its intensity ranges from mildly annoying to deeply distressing. Wear and tear on one's spine is inevitable as one ages, and for some, invasive and corrective surgery is the only way to deal with issues that develop over time. For the majority of sufferers, however, lifestyle changes are often enough to alleviate back pain—and certainly offer a preferable alternative to instinctively reaching for that pack of painkillers. Here's what you can do:

1. Choose the right furniture.

  1. If you use office-procured chairs at work, use a pillow that supports your lower back.
  2. For sleeping, firm mattresses are said to support the back, but some people may find soft mattresses more comfortable. Try both and then settle for the one that gives you a deeper, more satisfying rest.

2. Don’t maintain the same position for long periods. This rule applies to both sitting and standing.

3. Sit and stand in ways that distribute your weight. Relaxing your shoulders is key.

  1. Keep your feet on the ground when you sit. When you’re in front of the computer, keep your arms parallel to the floor.
  2. When standing, keep your feet a shoulder length apart, to ensure weight distribution.

4. Practice walking with a book on your head. This is an old-fashioned trick for training posture, but it actually works. Do this for around five minutes a day, around three to four times a week.

5. When sleeping, lying on one side is best. Lying on one’s back puts inevitable pressure on the spine, while sleeping on one’s stomach may cause neck strain.

6. Exercise strengthens the muscles. Choose exercise routines that help strengthen the muscles of your back. The musculo-skeletal system was built to move and be exercised, so strengthening these parts of the body may eradicate pain altogether.

7. Eating the right food not only helps you to lose and then maintain your correct weight but may address back pain from a systemic level. Irritated bowels can be a cause of back pain. Remember that spicy foods irritate the nervous system. While it's fine to indulge now and then, be careful. You may find that your back pain intensifies after you've eaten certain foods. As a rule, a balanced diet with lots of fresh fruits, vegetables, and lean sources of protein is ideal.

8. Chuck the bad habits. Smoking can actually cause back pain, so if you're a sufferer, that's another incentive to quit right there.

9. Choose the right shoes. Stilettos, for example, are a bad idea. They're not only bad for your feet; they also shift your center of gravity and strain your lower back. If you must wear them, bring a pair of flats to slip on when you start feeling discomfort.

10. Pack light. Lugging a heavy bag around all day will strain your back, so toss out all the unnecessary items.

There are many other ways to alleviate back pain. Follow these tips and you're sure to enjoy a healthier, pain-free existence!

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