5 Tips for Overcoming Back Pain

Experts estimate that almost  80% of people will experience back pain at least once in their lifetime. The primary reason for back pain is a poor posture which is caused by sitting in the office chair for hours, staring at a computer, standing for a long time, carrying a purse on the same shoulder, driving and even sleeping.

This poor posture gradually becomes our habit. If you are getting back pain due to sitting in the office chair, you can’t do anything about it. You would still have to work on your computer in the same manner. This regular pain gradually gets worse thereby damaging your spinal structures.

The good news is that the main factors that cause back pain can be easily controlled and are not so difficult to change. Here are some quick tips following which you can easily improve and control your back pain.

1.    Try to maintain a good posture exercise regularly to limit injury

Regular physical exercises such as walking, swimming, running, and cycling ensure that your body stays aerobically conditioned. Certain strengthening exercises will help your muscles surrounding the back to stay strong.

These benefits will also help you maintain a good body posture which in turn will be beneficial to your back painand reduce the risk of injury. There are also certain yoga poses that are helpful for back pain. They not only heal your pain but are also effective in reducing your stress.

Basically, a proper balance in core muscle and back muscle strength is necessary to hold and support the upper body. Maintaining this balance will also help you in attaining a good body posture.

2.    Wear supportive footwear when standing or walking

Wearing high-heeled shoes regularly will affect your body’s center of gravity and cause compensatory alignment of the entire body. This will have a negative impact on your back and body posture.

Instead wear lightweight shoes, preferably sports shoes, when you are walking or standing for prolonged periods. The shoes which have specially designed pressure zones are beneficial because the impact of every step you take is evenly distributed throughout the feet. Over time, this will reduce your back pain.

3.    Keep in mind to maintain your body posture and ergonomics when you are in motion

Whether you are simply walking, talking over the phone, typing or lifting heavy objects, all are activities that involve motion. Though these are simple activities, it requires attention since they can induce back pain and ergonomics.

Daily activities like lifting heavy things or twisting your body can cause major back injuries. This happens due to awkward movements. When your lower back controls the weight of your whole upper body alone, your back feels stressed and ultimately starts to pain. The best body posture is sitting or walking tall with your shoulders back.

4.    Correct your physical environments according to ergonomics and back pain

Though you would have to invest a small amount to personalize your workspace and home, the result would be worth it in the long run. Install comfy chairs at your office and a proper desk to work on your computer.

Correct the positioning of your daily work equipment to avoid unnecessary strain on your back and neck. Rather than investing your time in doctor visits and corrective therapies, improve your environment to suit your body.

5.    Avoid overprotecting posture

Keep in mind that your body posture must overall be a relaxed one. Restricting your movements with clenched muscles will not help. The more you adopt unnatural, stiff postures, the worse will it be for your back.

Usually, people who already have back and neck issues try to limit their movements in order to avoid pain. But, unless there is a fracture or any serious injury, you must not limit movement. Our body’s spine is designed for movement and a restricting motion for prolonged periods will lead to more pain.

These were a few simple methods of avoiding back pain. Bringing about these small changes in your lifestyle will help you maintain a healthier spine. This will eventually reduce your pain and make your spine less stiff in the long run. 

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