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If you have ever experienced back pain, you will understand how much it can affect your day-to-day life and the limitations it can put on completing even the simplest of tasks.
Developing strategies and techniques to minimise your back pain is crucial in getting your life back on track. While for many that suffer from back pain, there is an acceptance that the pain will never be gone for good, with some simple changes, you can significantly reduce your pain moving forward.
Small changes to your daily habits can make for big changes to your back pain. From completing certain exercises to sleeping correctly, improving your posture and generally being healthier, there is a lot that you can do to mitigate your back pain in the future.
Forming the right habits will help you to take control of your life again, reduce your pain and allow you to be more active and enjoy a better quality of life in the not so distant future.
Let's take a look at some daily habits you could adopt to relieve your back pain so you can start enjoying your life again.
Choose the right mattress
The best mattress for bad backs shouldn't be too hard or too soft as the texture of the mattress can have a big impact on your back pain.
Take some time to research the different mattresses available and find a solution that meets your needs.
Trying some different solutions in-store and speaking with your doctor will help you to make the right decision for your specific needs.
Sleep in the correct position
You may have a favourite sleeping position that causes back pain or makes it worse.
Try changing your body's position when you sleep to relieve your back pain. The spine can flatten if you sleep on your back without providing additional support that keeps the head, neck and spine aligned.
Sleeping on your side, with your knees slightly bent and a pillow between your knees, is the preferred position for most people with back pain.
Consider doing daily exercises
Chronic back pain can be treated with daily exercises. Exercise is an important part of treating any type of back pain and should never be overlooked.
If you have back pain, talk to your physician about exercises that you can do to get some relief and to build strength and flexibility where you need it.
Physical therapy for chronic back pain may include retraining your posture, testing the limits of pain tolerance, stretching and flexibility exercises, aerobic exercises, and core strengthening.
Correct poor posture
Keeping your head down while you are talking on the phone or using your computer, hunching your shoulders, and standing too straight can cause you back pain.
However, with a little work, you can change how your spine curves based on how you sit, stand and sleep. While standing, bear your weight on your toes while keeping your knees slightly bent. When you're sitting, stay on your feet or adjust your feet so that they are parallel to the ground. Try taking a yoga or pilates class to improve your posture and reduce your back pain.
Did you know that smoking can cause back pain as well as damaging your heart and lungs? According to doctors, many people are unaware that smoking causes back pain, as well as chronic pain overall.
However, smoking is a triple threat as nicotine is toxic to your disks, and tobacco use reduces the blood supply to them, which contributes to chronic pain development. If you're a smoker, be sure to change this habit right away.
Not getting enough rest
Sleep is important for a number of different reasons, one of which is that it allows the body to rejuvenate and recover.
When you sleep or lie down to rest, it gives your disks an opportunity to recover and reabsorb the fluid that you lose during the day.
Those who are stressed are more likely to experience back pain because they do not allow their back to release tension, leading to more strain on their spine over time.
Create healthy habits to reduce or even eliminate your back pain
Back pain is unfortunately very common for many people. Managing your pain at home and at work efficiently is important so that you are as pain-free as possible and able to enjoy a better quality of life.
Follow the tips above and start developing positive habits that will help you prevent or at least minimise back pain to start living a healthier life with less pain.