Lifestyle Changes for Reduced Back Pain!

Getting to know about Back Pain

To the layperson, back pain is simple; it is pain that originates in the back.  However, back pain can have many different causes.  It can stem from damage or be onset due to other factors seemingly unrelated to the back itself.  Pinpointing the cause of your back pain can help you more accurately treat this common symptom.

Injury or Illness Can Cause Back Pain

Sudden movement while playing sports, moving furniture or even riding a roller coaster can cause injury to the back.  When back pain follows, reach out to a medical professional for imaging and diagnosis.  Identifying what the actual injury is to your back will allow you and your physician to develop a treatment plan.  Sometimes back pain is a symptom associated with a more serious illness.  Managing back pain might help you feel more comfortable even if it doesn’t solve your underlying condition.

Your doctor may recommend pain medication, exercise, stretching or even a specialist for chiropractic care and physical therapy.

Poor Posture in Relation to Back Pain

Balance and support are keys to preventing back pain caused by bad posture.  Working at a desk or bending over to look at your phone are obvious ways to obtain poor posture.  However, you can also endure back pain as a result of poor sleep posture.  Sleeping in an awkward position that puts undue stress on the spine can lead to daytime back pain.  The good news is that if your back pain emerges from faults in your posture, you can do something about it.  Just as ergonomic office furniture can encourage good posture at work, an adjustable bed works in your favor at night.  A split king adjustable bed supports proper spinal alignment and also caters to individual needs for both people in bed.  Other ways to promote good posture include stretching and getting good sleep.  It is important to correct this issue early on.  Prolonged bad posture can actually create changes in your bone structure that may require a medical attention.

Back Pain Can Be Brought on by Stress

Anxiety and emotional stress influence back pain by creating chronic muscle tension.  The results are stiffness and soreness in the back that can become so intense it affects mobility.  For back pain that is produced by this tenseness, there are a few easy things that can be done.

  • Practice Relaxation Techniques: Visualization, autogenic and progressive muscle relaxation can relax muscles and bring your mind into focus.
  • Therapeutic Massage: A massage therapist can use nonspecific stretching, passive or active joint movements and other methods to improve back pain. 
  • Avoid Stimulants: Caffeine and other stimulants may increase back pain caused by tight muscles.
  • Mindful Yoga: Yoga targets both the body and mind leaving you calmer and less tense.

Pregnancy Back Pain and Rapid Weight Gain

Sometimes back pain has an obvious cause.  Pregnancy back pain is not uncommon.  In fact, up to 70% of women experience back pain during pregnancy.  As the center of gravity shifts it is natural for a person to over compensate with their posture.  Additionally, the added weight creates increased pressure on the muscles, joints and bones in the back.  Then, for pregnant women, a hormone meant to relax the body and prepare it for childbirth weakens the back’s support system.  Rule out more serious reasons for back pain and then increase daily exercise gradually.  A support belt is usually covered by insurance and can bring some relief for back pain as well.

Lifestyle Changes for Reduced Back Pain

The good news about back pain is that for many, it is temporary.  With proper care, you can lessen back pain intensity and shorten the duration.  Outside of specific causes and treatments, making lifestyle changes can dramatically improve back pain. 

  • Dietary Changes: Some foods naturally combat inflammation, learn to use those as a tool.  Ginger, cherries, and turmeric all have these anti-inflammatory properties. 
  • Quit Smoking: Quitting smoking lowers cancer risk, improves the immune system and improves blood flow.  This better blood flow allows oxygen and minerals to reach the local of your back pain which can make you feel better too. 
  • Properly Exercise: Weak or uneven muscles are often a contributing factor to back pain.  Exercise can be good for your back if it reduces the overall weight carried, but the key here is balance.