6 Healthy Habits to Prevent Back Pain
Although figuring out what is causing your back pain can be tricky, preventing pain is actually quite simple. It’s all about relieving pressure, reducing strain, protecting the spine, and strengthening the muscles. Changing a few daily habits could make the difference in maintaining a healthy, pain-free back for the short and long term.
1. Change Your Shoes
Wear comfortable, low-heeled shoes to prevent back pain. They reduce strain on the back when you are standing. Also, pumps should be less than 1 inches — sorry, ladies!
2. Straighten Up
Good posture protects the intricate pieces of your spine to keep them functioning and healthy. However, bad posture puts strain and stress on the back and can actually change the make-up of the spine itself. Avoid rounding your shoulders, slouching, or bending sideways when you are standing.
Remaining in one position for an extended amount of time can be part of our day (for example, sitting in a desk chair), but it is hard on your back. Relieve strain by getting up, walking around, and doing some simple stretches. Doing so will increase blood flow and ease strains caused by inactivity.
4. Sleep With a Pillow Under Your Knees
Elevate your legs slightly while you are sleeping to relieve pressure on your back. Sleeping on your back puts pressure on your spine, but you can cut that pressure in half by placing a pillow under your knees.
5. Up Your Calcium and Vitamin D Intake
Osteoporosis is one of the most common causes of back pain later in life, particularly for women. Keep your bones strong by consuming plenty of calcium and vitamin D. Calcium can be found in milk, yogurt, leafy greens, or vitamin supplements. Vitamin D sources include fatty fish, egg yolks, beef liver, and cheese. Be sure to consult your doctor before taking any kind of supplement.
6. Lighten Your Load
Back pain is often caused by improper lifting, but it doesn’t only happen to those lifting heavy boxes on the job. Even carrying a bulky laptop bag, suitcase, camera, or load of groceries could also cause a strain on the back. Try to take some weight off your shoulders by carrying less, distributing the weight to both sides of the body, or shifting the weight from shoulder to shoulder.
To learn about additional ways to prevent and alleviate your back pain, please get in touch with Dr. Sharma today.