Top 10 habits to relieve back pain

Keep your back healthy and pain-free by making a few simple habit changes in your daily life

Most people experience back pain at some point in their lives. Often, age is to blame first as you age, your lower back bones and joints change, your discs wear out and sometimes fragment, causing pain as a result. If you experience sudden, severe, or persistent back pain, a doctor or physiotherapist should be consulted. Minor pain and discomfort may, however, be treated on your own.

You can keep your back healthy and pain-free for a very long time by making a few simple habit changes in your daily life.

1) Get enough sleep

Insomnia, which is defined as having trouble falling asleep, is frequently brought on by pain. Your back discomfort may become worse if you don’t get enough sleep and you have a harder time getting restorative sleep because of this vicious cycle.

A certain amount of restorative sleep is required for the body’s tissues to recover and replenish energy levels. Addressing pain or other causes of insomnia is crucial. Depending on what is disturbing your sleep, your doctor may advise you a change in lifestyle, medicine or other treatments applicable.

2) Diet

Maintaining a healthy weight helps in alleviating back pain by relieving pressure on the spine. Consult your doctor to determine whether your diet is causing persistent back pain as some diets are based on trans fats, refined carbohydrates and processed foods, and are quite inflammatory.

3) Exercise your core

The tremendous health benefits of exercise are well established. Your risk of back-related ailments, such as strains and muscle spasms, can be decreased with a regular strength-training regimen that emphasizes your core muscles. If you want to build a stronger, more flexible back, include back and abdominal strengthening exercises in your routine, at least twice a week.

4) Increase your calcium and vitamin D intake

Osteoporosis is one of the most typical causes of back discomfort, particularly among women. However, by getting enough calcium and vitamin D, you can maintain the strength of the bones in your spine. Milk, yoghurt, leafy greens, and vitamin supplements are all sources of calcium. Vitamin D can also be found in fatty fish, egg yolks, cow liver, and cheese.
However, do not forget to consult a doctor before using any supplements.

5) Quit smoking

We are all aware of the major health risks associated with smoking, as well as the fact that nicotine smokers are more likely than nonsmokers to have back discomfort. Nicotine limits blood flow to the spine’s discs, which, as a result, may dry out, crack, or even explode. Smoking also lowers blood oxygen levels, which deplete the supply of nutrients to the back muscles and tendons. A weakened, unhealthy back is more prone to strains and pulls that ultimately cause back discomfort.

6) Stretch a bit

An extended period spent standing, sitting, or sleeping still is bad for your back. Get up, move around, and perform some basic stretches whenever you can to ease the stress of the day. Your back’s circulation will benefit from this. The stresses and aches brought on by inactivity can also be relieved.

7) Straighten up

The intricate parts of your spine are protected by maintaining good posture, which goes beyond merely making you look more professional. Your back is put under strain and tension when you have poor posture, and this can alter the structure of your spine. When standing, try not to hunch your shoulders, sag, or lean to the side.

8) Release endorphins

Your body naturally produces hormones called endorphins, which may help prevent pain signals from being registered in your brain. Endorphins also reduce the symptoms of sadness, tension, and anxiety, all of which are linked to chronic back pain. Aerobic exercise, massage therapy, and meditation are among activities that can increase endorphin levels.

9) Ice or heat therapy

If your back is troubled by swelling or inflammation, ice is usually the best option. If you want to ease stiff or tight muscles, putting a heating pad might be more effective. However, for some people, heat is a more effective pain reliever than ice. You might want to give them both a try to see which one works better for you.

10) Comfortable shoes

To avoid back strain, put on a pair of cozy, low-heeled shoes. They ease the tension that standing puts on your back. The ideal choice for your back is footwear with a heel no higher than one inch.