Simple Steps To Help Alleviate Back Pain

— February 24, 2016

Did you know that almost all of us will live with back pain at some point in our lives? So many of us just learn to live with it – but we don’t have to! Chronic back pain can affect so many areas of our lives, including (to name just a few):

disrupting our sleeping habits, which can leave us fatigued during the day;
feeling uncomfortable when sitting for any extended period of time, which can lead to lower work productivity and less socialization (i.e. you can’t sit for long dinners, concerts, etc.)
being unable to pick up our baby/child, which can lead to feelings of inadequacy; and
missing out on activities we enjoy, which can lead to frustration and even depression.
Without getting into all of the possible causes, there are things we can do in our daily lives to help us cope with and alleviate the intensity of our back pain. This article is focused on non-medicinal tactics, but it is always advisable to consult with your doctor for specifics to your situation.

Helpful Tips:

Move as much as possible throughout the day. If you work at a desk job, stand up when you are on the phone, take short breaks and walk around the office and do some stretching. Check out our article on exercising at your desk for more tips!

Sit and stand with good posture. Make sure you have a proper office chair that is adjusted for your body – check your back rest, seat position and armrest alignment (see link below for more details on how to adjust your chair). Also make sure your computer screen is at eye level and your keyboard is aligned properly. A head set for your telephone is also very helpful to avoid neck strain.

Strengthen your core muscles by exercising regularly. Avoid twisting during abdominal exercises. For a list of exercises you should incorporate (and avoid) see the link below.

Try sleeping with a body pillow and invest in a good mattress (and head pillow). Finding a comfortable sleeping position can often be a challenge but through trial and error, stick to one that works for you.

If you need to lift heavier objects, lift properly by keeping feet shoulder width apart, bending at the knees and keeping your back straight.

Reduce stress – how we hold our bodies as well as poor breathing habits can leave us tense which can increase muscle strain. Yoga, massage and/or meditation can help you achieve an increased level of relaxation.

OK, this one is a no-brainer… eat properly and drink lots of water. Proper nutrition is essential to good health, including the health of our back. The spinal discs need to be nourished and kept hydrated – try increasing your water intake and see if your back starts feeling better.