How Can I Prevent Frequent Back Pains?

| Updated on March 27, 2024

If you are suffering from mild or severe back pain, you should know that several simple lifestyle adjustments can alleviate your pain. To make these adjustments more effective, you have to identify the habits or activities that trigger or exacerbate the pain. 

Movement 101 physio improves well-being by reducing your back pain and preventing it from getting worse. The preventative measures listed in this article are most appropriate if you are suffering or experiencing mild back pain. Patients whose back pain is chronic or caused by severe illnesses like spinal stenosis, spinal arthritis, herniated or bulging discs should seek medical help before trying preventative measures. 

Here are some handy tips to consider in your fight against back pain.

Consider Physical Therapy 

If you suffer from frequent back pain, it is likely caused by unhealthy lifestyle habits like poor posture, an imbalanced diet, smoking, etc. Physical therapy is the most effective and non-invasive preventative measure when experiencing back pain. 

Physiotherapists are trained and certified health professionals who will help you address your back pain using various treatment options. They can offer advice on adjusting your lifestyle to avoid or reduce back pain. 

Strive to Maintain Proper Posture 

Improper posture is a leading cause of back pain. All the hours you spend hunched over your phone or computer cause significant strain and inflammation to your neck and shoulders, eventually causing pain in your back. If your back pain has grown more frequent and intense, then you should pay attention to correcting your posture. 

To maintain proper posture, you need to remind yourself to sit up straight and walk tall. Using the proper techniques when lifting heavy objects is also critical to preventing back pain, e.g., squatting and lifting from the knees instead of bending over and lifting from the waist. It is also helpful to purchase ergonomic furniture for your home and office because it will help you maintain proper posture. 

Find an Appropriate Exercise Regimen 

Sedentary lifestyles and improper postures are leading causes of mild back pain. Your muscles were made to move, and it is important to exercise them. The proper exercise regimen will prevent back pain by keeping your joints fluid and keeping your weight under control. Regular physical activity will help alleviate muscle inflammation and tension in your back. 

Exercise also eases back pain by strengthening and toning your muscles to place less strain on your back during exerting activities. Persons suffering from back pain should not overdo or perform workout routines incorrectly as this may worsen the pain. Consider engaging a personal trainer who will guide you through appropriate workouts that can strengthen your back and reduce mild pain.

Maintain a Balanced Diet  

What you eat has a serious impact on your general health and that of your back. Good eating habits prevent you from gaining excess weight, which is likely to strain your back. A consistent diet of spicy or fast foods has been proven to strain the nervous system, which can cause back pain. 

Maintaining a healthy diet rich in fruits, vegetables, dairy products, lean meats, and whole grains is advisable. Increase your calcium and vitamin D intake as a way to boost your bone health and prevent back pain. 

Choose Comfortable Footwear

Your choice of footwear is essential. When trying to avoid back pain, choose comfortable, low-heeled shoes that fit properly. The right shoes will reduce the strain on your back when standing and walking, making it easier for your backbone to support your body. 

High heels cause serious back pain because they shift the center of gravity when walking and standing. One-inch heels are the recommended size, but if you choose to wear heels, be sure to carry a comfortable pair of shoes with you. 

Quit Smoking or Reduce Tobacco Intake 

If you are a tobacco smoker, you are much more likely than non-smokers to suffer from back pain. Tobacco increases the chances of suffering from back pain because nicotine reduces blood flow to the spinal disks. A smoker’s spinal disks are at risk of drying out, cracking, or rupturing. 

Tobacco also inhibits the amount of oxygen that your blood can absorb. Smoking, therefore, reduces the nourishment available to your whole body, including your back muscles and tendons. Weakening your back by smoking makes you more vulnerable to accidental pulls and strains that cause back pain.

Priyam Ghosh

Tech and Internet Writer

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