Quick Daily Tweaks to Ease Back Pain

80% of Americans will experience back pain at some point in their lives. It’s bound to happen. But there are so many things we can do to lessen the frequency and intensity of back pain. Here are some of the daily habits I live by and share with my patients to ease the chances of back pain slowing you down.

1. Be mindful when lifting.

Lift with your legs, never your back. If you twist the wrong way when lifting something heavy, you risk resulting muscle spasms and pain. Consider packing items in smaller boxes or bags to decrease the weight of the items you’re lifting… or get help!

2. Drink water!

Water doesn’t just quench your thirst, it can help prevent or even reduce back pain. The discs between your vertebrae are filled with fluid (including water!) protecting your bones from friction. If you are dehydrated, your body reroutes water to your vital organs, not your spine, leaving your discs dry and you in pain. Staying hydrated provides relief for your back.

3. Consider a back support belt.

If you suffer from lower back pain, these are especially helpful. The belts wrap around the lower back to support the lower spine and improve posture. They will help limit movement, alleviate pain and promote healing. Additionally, back support belts can help improve posture and provide extra lumbar support.

4. Add a pillow when you sleep!

Not under your head — but under or between your legs. If you’re a side sleeper, putting the pillow between your knees takes pressure off your back… while back sleepers can put a pillow under their knees to relieve the lower back. The pillow provides support to help keep your spine in alignment.

5. Change your shoes!

Consider following the sneaker trend. Wear the comfy shoes all day long and your back will thank you! Wearing shoes that don’t offer adequate support under your entire foot — as opposed to putting too much pressure on one part of your foot can cause misalignment of the vertebrae in your spine.

6. Talk with your doctor about anti-inflammatory drugs like ibuprofen or naproxen.

Back pain is usually the result of a muscle or ligament strain and inflammation, so taking an anti-inflammatory can help with healing. Of course, read the instructions and be careful about prolonged use. Call a doctor if you’ve taken them for more than a week.

7. Stretch! It’s imperative.

Don’t underestimate how stretching can actually reduce your back pain. Did you know a lot of people’s pain is caused by tight muscles which causes added stress to your spine and joints. Loosen them up with basic stretches — from bending over and touching your toes, to yoga poses known as “cat cow pose” and “child’s pose”. Hold each stretch for at least 30 seconds.

8. Walk!

Getting out for a walk will take the pressure off your back and also has the benefit of helping you maintain a healthy weight. Extra weight can put strain on your back. Don’t have time for a long walk — build in small ones throughout the day by parking your car a bit further from your destination or taking the long way into a building instead of the most direct route.