You have probably experienced back pain at some point in life; it is the second most common reason for hospital visits. Back pain has many causes and can take various forms, from a dull ache to a sudden sharp pain. Fortunately, most Glendale back pain improves within a few days or weeks, and invasive treatments are rarely necessary. What’s more, there are several self-help strategies effective at preventing back pain. They include:
Exercise
Getting more exercise is one of the most important things you can do for back pain prevention. If you have a sore back, you might think the best way to find relief is to rest. While a day or two of rest may help, more than that may make your back muscles stiff, causing the pain to worsen. Your muscles, including the ones in your back, are meant to move. Without exercise, you are likely to hurt your back and feel pain even with simple movements such as lifting your baby from a crib. Besides making your muscles flexible, exercise helps keep your weight down – being overweight, especially around your midsection, can strain your back.
Sleep sideways
If you have chronic back pain, discuss with your healthcare provider about the best sleeping position. You may experience relief from your back when you sleep on your side with your knees pulled up toward your chest. If you can’t sleep any other way but on your stomach, place a pillow under your lower abdomen to take the stress off your back. While your sleep position matters, your mattress could also contribute to your back pain. People have varying preferences regarding mattresses, but a too-soft mattress can cause backache. The same applies to a mattress that is too firm. As such, if you are prone to back pain, your healthcare provider may recommend a medium-firm mattress.
Watch your weight
Being overweight, especially in your midsection, shifts your center of gravity and strains your lower back, causing back pain. If you are overweight and prone to pain, losing extra pounds can help alleviate the pain and prevent it from returning. Diet and exercise are proven ways to help you lose extra pounds and stay healthy.
Maintain proper posture
Most back pain results from everyday activities such as sitting at your koiusa computer for several hours or slouching over your phone when texting. These may seem normal, but such activities cause damage to your back. If your work involves sitting at your computer for seven to eight hours, ensure you have an ergonomically correct workstation. Practicing good posture helps you maintain the natural curves of your back. You also want to break up long periods of sitting with detectmind stretching exercises; this helps take the pressure off your back and improves circulation in your legs and feet.
Manage your stress
You may not realize the significant effect of stress on your back health. When you are stressed, your muscles become tense; constant tension of this kind can cause back pain. Fortunately, activities that lower your stress can help you prevent back pain. If you are stressed, consider activities such as yoga, deep breathing, biofeedback, meditation, tai chi, and guided imagery.
If you have persistent back pain, book an appointment with your healthcare provider at HAAS Spine & Orthopaedics for treatment to improve your quality of life.
