Nine Lifestyle Changes That Can Help You Prevent Back Problems

Everyone experiences back pain at some point in their life. A sore back may not sound like a big problem to an onlooker, but it can take away the basic joys of life. Everyone can remember a few tips they have been sidelined due to this redundant issue.

Everyone faces this struggle differently. Some people may describe it as a constant dull pain, while others say it’s sharp. It is a nuisance that can differ from person to person and may need different treatment options to be subdued.

While prolonged back pain can seem like a dead end to your active life, it is not. Most types of back pain can leave you alone in a few days. If not, some major and minor lifestyle changes can be enough to significantly improve your quality of life.

Here are a few lifestyle changes to help you keep back pain at bay.

1. Exercise Every Day

One of the biggest misconceptions is that bed rest is the best remedy for back pain. Yes, resting for a day or two can help you relieve the symptoms, but another option is way more effective and medically accurate.

According to experts, exercising can help you relieve muscle tension and inflammation. You do not have to choose hardcore exercises to find your relief. Instead, asking your gym trainer or doctor about back-strengthening exercises you can start at home is better.

2. Manage Your Weight

It can be hard to maintain a healthy weight, especially if you have a desk job and unhealthy eating habits. Unfortunately, extra weight, especially around the middle of your body, can be responsible for your recurring back pain. It can shift your center of gravity and pressure your lower back.

Discussing your weight loss journey with your gym trainer or nutritionist is best. They can recommend a focused exercise routine and healthy meal plans to ensure a healthy weight. Over time, you will see your back pain vanish.

3. Quit Smoking

Whether you have back pain or not, quitting smoking is always a good idea. It is the leading cause of lung cancer and can put you at risk for many health issues, such as high blood pressure, diabetes, stroke, cardiovascular issues, and back pain.

Smoking can damage your arteries in the discs, which can cause back pain. It also increases your chances of osteoporosis, a leading cause of back pain. Hence, smokers are more vulnerable to back pain and may need to consult a reliable spine doctor.

4. Sleep the Right Way

Sleep is the best way to let your body rest and prepare for the next day. However, it can be a tough chore for people prone to backaches. In such cases, the back pain may be linked to a bad sleeping position or the wrong mattress.

You can discuss the best sleeping positions for you with your doctor. The most common reason for back pain can be sleeping on your stomach. Therefore, it is best to try and avoid sleeping on your stomach and try sleeping on your side or back.

5. Pick a Suitable Chair

If you have a desk job, it may require you to sit for hours in the same spot. In such circumstances, it is best to make sure that your chair does not have the reason for your back pain. Therefore, it is important to pick the right chair for your workstation.

It is best to choose a chair with low back support. Make sure that your hips are higher than your knees when you sit down. You can also use a lumbar pad or a supportive cushion to make your chair more comfortable for long hours of sitting.

6. Avoid Prolonged Texting

In this technology-driven world, billions of text messages are exchanged every day. Of course, no one can live without exchanging a few text messages every now and then, but texting throughout the day can be detrimental to your back health.

When you text constantly, you curve your spine for a dangerous amount of time by bending your head downwards. As a result, you can hurt your vertebrae. Hence, it is always a good idea to pick up your phone and call rather than resolve a matter by text.

7. Take a Break

It is easy to get immersed in your work and sit at the table for hours while browsing your laptop. This practice can tighten up your muscles and give you a stiff back. This pain can only be avoided by taking regular breaks throughout your work.

It is best to take a minute or two to walk after spending 15 minutes on your laptop. This practice can loosen your muscles and relax the stiff joints. Hence, your back will not be stiff for too long, and you can avoid common back and neck problems.

8. Lift Carefully

Whether you work at a warehouse or want to move a box of books, your back is just one wrong move away from starting to hurt. It can all happen because of lifting heaving objects the wrong way. Many people do not know, but there is a safe way to live with heavy objects.

Instead of burdening your back, it’s best to let your legs do the heavy lifting. Start with a squatting position to lift the heavy object and move it closer to your body. Try taking small steps and avoid bending or twisting your body while lifting.

9. Opt for the Right Handbag

Most people carry a handbag or a briefcase every day without realizing that it can affect their back. Usually, people have a preferred hand to pick their handbag. This practice can put stress on one side of your body and can affect your posture.

Therefore, it is important to switch sides frequently to avoid stress on one side of your body. Make sure that your briefcase is wide and has adjustable straps that can reach over your head. This way of wearing a bag can divide the weight more evenly and relieve your back.

sneha shukla

I am an author at for the past 1 years. I like to share information and knowledge. I love expressing my thoughts through my articles. Writing is my passion. I love to write about travel, tech, health, fashion, food, education, etc. In my free time, I like to read and research. My readings and research help me to share the information through my thoughts.

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