Back pain isn’t always the result of a sports injury or car accident. Many of us simply have bad habits that contribute to back pain. Little by little every day, we make our problems worse without even realizing it.
Luckily, it’s possible to prevent or alleviate the symptoms of back pain by changing those habits and adding some positive ones to your regular routine. Some of these changes involve adding physical activity into your routine, but others are quick fixes that may end up having a big impact on your back pain symptoms.
The time to make New Year’s resolutions may have passed, but you can still make a promise to incorporate these changes into your day so that you are more likely to feel relief all year long.
Make Your Back Healthier with These Simple Habits
Take Some Time to Stretch – Even when you aren’t working out or running, your back is constantly working to support you. It’s made of many working parts that need regular love and care in order to keep you feeling healthy.
One of the easiest and most beneficial ways to care for these parts of the body is to stretch. Stretching keeps muscles and ligaments flexible and able to take on more work. It also encourages blood flow through the body that will bring oxygen and beneficial nutrients to the areas that need it most.
Do Core Exercises – Having strong abs is good for more than looking nice in a swimsuit. Namely, they help to support your spine. When you have weaker abs, the rest of the body has to compensate and work harder so you can stand up straight. Strengthening your core will prevent straining and overexertion that leads to injury.
Even if you do not regularly exercise, taking a few minutes out of your day to do the following core exercises will help to build strength and prevent back pain:
- Crunches/bicycle crushes
De-Stress – Stress affects your body’s overall ability to function, just like chiropractic care can improve your overall health. Kill two birds with one stone by using yoga, running, or other forms of physical exercise to relieve stress while also working on your core muscles.
Sleep Well… and Sleep More – If you’re not getting a full eight hours of sleep, you are already increasing your risk of injury. Simply put, your back needs rest and time to recover.
Don’t just sleep more, either. Be aware of how your body is positioned on your mattress, and of the mattress that you are sleeping on. A poor mattress can do horrible things to your back, and sleeping in some positions can actually exacerbate certain injuries or conditions. Consult with a chiropractor for more information on what position (and mattress) is best for your back and physical condition.
Switch to Flats – High heels may look great, but they sure don’t feel great after a few hours of walking in them. It’s because this type of footwear actually changes the natural angle of the foot.
Your feet and the way you walk are directly connected to the way your back and hips are aligned. Long-term high heel wearers can face permanent misalignment from wearing and walking in these shoes. They are okay to wear for special occasions, but making the switch to flats for everyday use will allow your body to stand and walk in a more natural and aligned position.
Still in Pain?
If you make these changes and still suffer from back pain, you may be suffering from a herniated disc or another more serious injury. That’s when it’s time to take your back pain to the professionals. Contact a Florida chiropractor for a free consultation or to request an appointment.
About the Author:
Dr. Marc Browner is the Founder of iChiropractic and Wellness in Naples, Florida. A graduate of the University of Florida in 1991, he earned his Doctor of Chiropractic degree from Life Chiropractic in 1995. In private practice since 1998, Dr. Browner is a member of the Florida Chiropractic Society, the Florida Chiropractic Association, and he attends continuing education seminars, classes, and workshops to remain abreast of the most current treatment methods and technological advances in the field.