Prevention is always better than cure. Even if you have no back pain, it’s always best to take measures to keep it at bay. Back pain, when serious, can be debilitating and make your life a living hell. While certain types of chronic back pain are unavoidable due to genetics or diseases, the acute type of back pain that most people suffer from can be nipped in the bud with the right habits.
It doesn’t matter if your back pain is chronic or acute. The tips below will help you to alleviate the pain and bring relief. In the early or intermediate stages, you may even be able to reverse the problem.
Most people suffer issues in the lower back, and the tips below will be extremely effective for treating lower back problems. It’s important to understand that if your back pain is caused by injury to the cartilage or bone, you’ll require rest. The injured area needs time to heal.
However, during the resting process, your muscles surrounding the joint may weaken due to lack of use. This can lead to persistent back pain too. So, it’s a catch-22 situation. You need to rest, but you also need to strengthen your back muscles. That’s why physiotherapy is very important for back injuries.
Now let’s look at the tips.
1. Strengthen your abs and back
A person with a strong back and abdomen will be much less likely to experience back pain than someone with a weak back. Exercises such as deadlifts, flutter kicks, hanging leg raises, planks, etc. will strengthen your core and your back. Once both of these parts are strong, your back will not be prone to back pain.
2. Proper footwear
Women should avoid wearing high heels for long periods. While they may look good, this comes at a heavy price. The spine experiences abnormal stress when the heels increase the lower spine’s curvature.
You should also note that your footwear should be appropriate for your job. If you walk or stand a lot during your job (e.g. nurse, waitress, etc.) you should wear proper shoes that provide adequate support.
If you have flat feet or a high arch, it’s even more important to get shoes that support your feet well. When there is pronation in the foot, the lower spine and hips are affected. You may wish to use orthotics to help balance out your feet. People with flat feet or high aches may also experience plantar fasciitis, which is another painful condition. So, once again, being prepared will keep pain away.
3. Focus on your posture
Poor posture is a hard habit to break. You need to be constantly aware of your posture. When standing, keep your back straight with your shoulders pulled back. Slouching can not only cause back pain but also neck pain.
Stand with your back against a wall. Lean your head back and pull your shoulders back a little. You’ll understand what good posture should feel like.
The same applies when you’re seated. Too many people spend hours sitting hunched over a computer typing away. Always check and make sure that you’re sitting upright. Pull your chair close to your desk, and this will help to keep you straight and upright.
Keep these 3 tips in mind daily. Exercise regularly, use proper footwear and maintain good posture. These are the cornerstones to preventing and relieving back pain.