Back pain is a widespread worldwide health issue affecting people of all ages. Estimates show that around 80% of people will experience back pain (chronic or short-term) at some point. However, it is way more prevalent among adults than in children. Research indicates that as much as 23% of the world’s adult population experiences chronic low back pain. It has a recurrence rate ranging from 24% to 80% within a year.
The lifetime prevalence estimates soar as high as 84% in adults. This widespread issue underscores the significance of addressing and managing back pain, emphasizing the need for effective prevention and intervention strategies.
Here are some handy tips that, if practiced every day, would prove great in relieving back pain. These ten everyday habits that help ease back pain are simple to follow and guarantee relief from back pain to some extent. These 10 Everyday Habits That Help Relieve Back Pain are more preventive than curative.
10 Expert-Backed Habits to Relieve and Prevent Back Pain
Maintain Impeccable Posture:
Gain awareness of your posture at all times. Ensure that your spine remains neutral, which is its natural position. The neutral spine is how our back naturally aligns with three curves – neck, middle, and lower back. Standing or sitting with this alignment is the strongest and most natural position, allowing our body to move easily. Furthermore, distribute your body weight evenly, relax your shoulders, and avoid slumping. You may improve proper sitting posture by aligning your feet flat on the floor and your knees with your hips.
Regular Exercise Routine:
For all the benefits one reaps from a good exercise regimen, prevention of back pain is one more sure thing. Exercises like low-impact walking, swimming, or cycling enhance overall fitness and flexibility and stimulate blood circulation to the back, leading to a healthier spine.
Focus on Core Strength:
Do exercises that target core muscles, including abdominals and lower back muscles. A strong core provides stability to the spine, serving as a preventative measure against back pain. Integrate exercises like the following into your workout routine:
Pelvic Tilts:
- Lie on your back with knees bent
- Have your feet flat on the floor
- Now press your lower back muscles into the floor.
- Hold for a moment, then release
- Repeat to engage lower back muscles.
Cat-Cow Stretch:
- Start on hands and knees.
- Cow Pose: Inhale, arch your back and drop your belly
- Cat Pose: Now exhale, round your back, and tuck your chin
- Repeat, flowing between the two positions.
Child’s Pose:
- Kneel with toes touching and knees apart.
- Sit back on heels, extend your arms forward, and lower your chest.
- Hold, feeling a gentle stretch in your lower back.
Bridge Exercise:
- With your knees bent, lie on your back.
- Lift your hips upward, creating a straight line with your body.
- Hold this position briefly.
- Lower your hips back down, actively engaging your glutes and lower back muscles during the descent.
Seated Forward Bend:
- Sit with legs extended in front.
- Hinge at your hips, reaching towards your toes.
- Hold for a gentle stretch along your lower back and hamstrings.
Wall Sits:
- Stand with your back against a wall.
- Lower into a seated position, as if sitting in an imaginary chair.
- Hold for as long as comfortable, engaging your lower back and thighs.
Ergonomically Optimize Your Workspace:
Sit and work on a chair that offers adequate lumbar support. Lumbar support is the spine’s proper alignment. Also, position your computer screen at eye level to reduce neck and back strain, and take brief breaks for stretching and movement throughout the day.
Know The Right Lifting Practice:
Follow this technique when lifting heavy objects: bend your knees while maintaining a straight back. Use leg muscles for lifting, keep the object close to your body, and avoid twisting movements to safeguard your back from unnecessary strain.
Select Supportive Footwear:
Avoid ill-fitting shoes and high heels that can disrupt body alignment, impacting the back and increasing stress on the lower back.
Manage Your Weight Effectively:
A healthy weight gained through a balanced diet and regular exercise is one of the best ways to relieve back pain. Excess weight, especially around the midsection, strains the back. Healthy weight habits contribute to reduced stress on the spine. It is one of the top 10 everyday habits that help relieve back pain and is excellent for overall health.
Prioritize Hydration and Nutrition:
Stay hydrated and consume a diet rich with ample calcium and vitamin D, which are crucial for bone health. Strong bones provide essential support to the spine, relieving back pain.
Optimal Sleep Position:
Go for investing in a good quality mattress and pillows that support your spine. Go with medically approved sleeping mattresses and pillows that enhance sleep quality and keep your back region.
Besides sleeping on a quality mattress, try sleeping in any of these positions:
- Sleeping on your side with a pillow between your knees or
- On your back with a pillow under your knees.
These sleeping positions promote natural spinal alignment.
Stress Management Techniques:
Mental and physical stress-reducing practices like meditation, deep breathing, or yoga help reduce muscle tension. Chronic stress contributes to muscle tension and worsens back pain. These stress-reducing techniques greatly help to reduce muscle tension and promote a sense of well-being.
Integrating these 10 easy, effective habits into your everyday routine can significantly contribute to the relief and prevention of back pain.
