Back pain is one of the most common yet overlooked pain concerns of many individuals. If you’ve been struggling with back pain and need help managing it without surgery, here are seven essential tips that can help.
Work on your posture
Your posture can significantly influence your comfort level and efficiency. Bad posture stresses your back by adding unnecessary strain and pressure. Poor posture can also cause digestion problems, depression, poor breathing, headaches, and varicose veins.
Pay attention to your posture, especially when sitting. Avoid slouching or slumping forward, and relax your shoulders. If you’re required to sit down at work for long periods, invest in an ergonomic chair, as they are designed to support your posture.
Change your lifestyle
An unhealthy and sedentary lifestyle can worsen your existing back condition. Limited body movement or inactivity can lead to back aches and stiffness. Refrain from sitting or lying down for long stretches and move often. If you tend to smoke, even occasionally, stop this habit immediately, as smokers have a higher risk of experiencing back pain than non-smokers.
Walk often
Take frequent walks and remember to stretch beforehand. Instead of driving or riding public transportation, make it a habit to walk to your destination, especially if it’s nearby. Walking not only reduces back pain but can also help in regulating your body weight.
Focus on your diet
Certain inflammatory foods can also contribute to back pain, so limiting or avoiding them is essential. Some foods and drinks to avoid include processed foods, refined sugars, sugary beverages, red meats, and fried and dairy foods.
Incorporate more anti-inflammatory foods into your diet, such as leafy green vegetables, fatty fish, fruits, nuts, tomatoes, avocado, olives, mussels, garlic, and ginger. Consult your doctor or a nutritionist for a personalized diet plan that can help manage your back pain.
Choose your clothes carefully
Unbeknownst to some, clothes can significantly harm your back. Tight clothing or any clothing that restricts your motion can be detrimental to your spine. Be mindful of your clothing choices and avoid those that limit movement or are uncomfortable to wear for an extended period.
Avoid wearing heavy jewelry, especially necklaces, and choose comfortable footwear. While wearing stilettos to work might seem stylish, high-heeled shoes can force you to arch your back as your center of gravity changes.
Avoid heavy lifting
Lifting heavy items or incorrect lifting can also worsen your back pain. Learn the proper way to lift objects where you don’t strain your shoulders and back. Engage your core muscles and make sure that your back is straight. Avoid lifting items that are heavier than you and ask for help instead.
Explore alternative treatments
Aside from physical therapy, there are various alternative treatments you can explore. Some of these treatments include massage therapy, acupuncture, chiropractic spinal manipulation, and laser therapy. Remember to discuss with your doctor or a specialist to know more about your treatment options.
Endnote
Unaddressed back pain can lead to severe health problems and influence your quality of life. Take note of these tips, and don’t hesitate to seek professional guidance.
