Chronic back pain is when your back hurts for a really long time, like three months or more. It can happen after you hurt your back in a car crash, playing sports, or at work. Sometimes, the pain sticks around even after your injury has healed.
It’s a big problem for a lot of people in the US, making it hard for them to do daily life things.
Here Are 7 Tips To Keep Your Back Healthy.
The majority, or around 90% of back pain cases can be managed without needing surgery. Non-surgical approaches such as stretching and exercises have shown to be very effective in relieving and managing back pain.
- Keep Stretching.
Stretching can actually help your back feel better. Exercise keeps your muscles strong and can prevent spasms.
Research shows that activities like yoga and stretching can help reduce back pain and improve movement. In one study, people who did yoga or stretching classes for 12 weeks felt better than those who didn’t. Even six months later, they still felt less pain and needed less medicine.
Other activities like Pilates and tai chi can also make your back stronger. For example, lying on your stomach and lifting your legs and arms can help your upper and lower back.
But remember, exercise shouldn’t make your pain worse. If it does, talk to your doctor or physical therapist to find the right exercises for you.
2. Avoid Sitting With Poor Posture.
Proper posture helps prevent back pain. When sitting, use a cushion to support your lower back and keep your hips slightly higher than your knees. Keep your arms close to your body with bent elbows. When standing, stand with your feet hip-width apart and your shoulders above your hips. These simple tips can make a big difference in preventing discomfort.
3. Take Walks.
Keep moving to keep your spine healthy! Take breaks to walk around during your workday instead of sitting all the time. You can use gadgets to remind you to stand up straight or take a break from screens. Set alarms on your phone or computer to remind you to stretch or get up every half hour. These small breaks can help prevent neck and back pain.
4. Strengthen Core Muscles.
Having a strong core is crucial for keeping your spine healthy and ensuring proper posture. Here are some exercises to help strengthen your core:
- Planks: Get into a push-up position, making sure to engage your core muscles and keep your body in a straight line from your head to your heels. This exercise helps to strengthen your abdominal muscles and provide support to your back.
- Bird-dog exercise: Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Extend one arm forward and the opposite leg backward, while keeping your core engaged to stabilize your body and improve balance. This exercise targets multiple muscles in the core while also working on coordination.
- Bridge pose: Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground while keeping your back straight, which works to strengthen the lower back, glutes, and core muscles. This pose also helps improve flexibility in the spine.
5. Reduce Pressure On Your Back When You Sleep.
When you lie flat on your back to sleep, it can put pressure on your spine. To make it more comfortable, try putting a pillow under your knees. If you sleep on your side, putting a pillow between your knees can help reduce pressure on your back.
6. Watch Your Weight.
Carrying extra weight can strain your back. When you’re overweight, your spine may become tilted and stressed unevenly. This can lead to a loss of proper support for your back and cause an unnatural spine curvature over time.
7. Quit Smoking.
If you smoke, you’re more likely to have spine problems than if you don’t smoke.
Smoking can harm your spine. It reduces blood flow to the discs that cushion your spine, making them wear out faster. Smoking also affects calcium absorption and slows down new bone growth, raising the chances of fractures from osteoporosis, a condition causing weak and brittle bones.
