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Back pain is one of the most common causes of disability globally. It can range from a dull, chronic ache to an excruciating sharp pain that pierces through your body. The truth is, back pain doesn’t discriminate, and anyone from any walk of life can suffer from it. With that being said, there are some steps you can take to avoid back pain or even reduce its intensity.
Stretch your spine
Back pain can be caused by many things, such as the spine not being correctly aligned. The good news is that your spine can be stretched and aligned with just a few simple stretches!
Start by taking a deep breath in, then breathe out and relax. Then, while keeping your back straight, reach high up with both hands as if you were trying to touch the ceiling. Hold this position for 3 seconds before slowly bending forward at the waist until you feel a stretch in your lower back or hamstrings. Repeat this process five times.
Get a good night’s rest
One of the most important things you can do for your back is to get a good night’s rest. Although it may seem like a no-brainer, many people still forget to take care of their bodies while they sleep. The best way to ensure you’re getting enough rest is to keep a consistent sleep schedule and avoid distractions from your bed, such as watching TV or using your laptop.
With that being said, there are other steps you can take to help improve your sleeping habits. For instance, make sure your bedroom is comfortable and dark, so you’re able to fall asleep quickly and easily. You can also try practicing mindfulness before bed, which will hopefully help you relax so you have less stress and worries on your mind before going to sleep.
Use proper body mechanics when lifting heavy objects
When you lift an object, it’s important to bend your knees, keep your back straight and tighten your abdominal muscles. Never twist your torso when picking up any object from the floor to avoid back strain or injury.
Incorrect lifting can lead to muscle soreness and spasms, turning into full-blown back pain if not cared for properly.
Reduce stress levels
Stress is the leading cause of back pain and it is important to recognize its origins. Work and your career could be the cause of it, whether you are a wrongful death attorney or you work in construction. When you’re stressed, your body produces cortisol, which causes your muscles to tense up and your immune system to break down. Therefore, you need to learn how to manage stress to reduce the amount of back pain you experience.
For example, listen to soothing music and try taking deep breaths when you feel stressed or starting to tighten up in your neck or shoulders. Finally, consider investing in a massage therapist if it’s affordable because even just one session can help ease tension in the muscles and joints around your spine.
Keep your workspace ergonomic
One of the most important things you can do to maintain a healthy back is to keep your workspace ergonomic. This will allow for more fluid movement and ease of access to supplies. For example, having an ergonomically correct chair will help you avoid slouching at your desk and also reduce stress on your spine. It’s also essential that you have the proper height work surface, so you don’t have to hunch over or arch your back when reaching for supplies that are too high up in the cabinet.
Address any other causes of back pain
If the cause of your back pain is unclear, it’s essential to consult your physician. One common reason for back pain is an injury or strain. However, even if you’ve been experiencing back pain for a long time, there may be another underlying cause.
To find out what’s causing your back pain, have your doctor perform a physical exam and review any X-rays or MRIs that have been taken. Dr Richard Parkinson believes this procedure can help reduce pain and improve function for patients.
Don’t ignore the problem until it gets worse. Letting the pain go could lead to more severe problems in the future, like osteoporosis or degenerative joint disease.