5 Lifestyle Habits for Reduced Back Pain

If you have back pain, you have lots of company: More than 60 million American adults are suffering right along with you, and nearly 10% of those have pain that’s so severe and persistent, it limits their daily activities.

Though medical treatments can definitely help, some people may be able to reduce their symptoms and prevent them from recurring with a few simple lifestyle changes. 

At Metro Spine PC, our team is committed to helping patients relieve back pain symptoms and improve their overall quality of life. Here, learn five simple things you can do — starting today — to help relieve your pain.

1. Get up and get moving

Your back is composed of lots of moving parts, including muscles, tendons, ligaments, and joints, and all those parts are designed for regular movement. If you’re leading a relatively sedentary life (like most Americans), you’re much more prone to experience stiffness and pain, and you’re also more prone to injuries.

Regular physical activity helps keep your joints lubricated, your muscles strong, and your entire back flexible. Ideally, you want to aim for at least 30 minutes of low-impact, moderate activity — walking, cycling, or running, for instance — each day. 

Don’t forget to work in some weight-bearing exercises to build muscle tone in your back, shoulders, and core — just use proper lifting technique and don’t overdo it. Stretching exercises maintain flexibility and relieve muscle tension that can lead to pain and stiffness.

2. Work on your posture

Posture plays a surprisingly big role in back health and back pain, too. When you practice good posture, you balance the stress and strain on your muscles, joints, and the other components of your back (and your core, too). In addition to reducing back pain, good posture can relieve pain in your neck and shoulders, too.

Whether sitting or standing, pay attention to the way your spine is “lining up.” Keep your spine straight but not stiff — imagine a straight line running from the base of your skull to your tailbone — and relax your shoulders. 

When sitting, keep both feet flat on the ground when sitting or use a low footrest if you’re prone to lower back pain. A lumbar pillow can provide added support for the natural curve of your spine.

3. Improve your sleep routine

Sleep gives your body — including your back — time to recover and heal from a day of stress and strain. If your back is sore, it can be difficult to find the comfort you need to fall asleep. What’s more, a poor sleeping position can make back pain worse.

To prevent back pain during sleep, try using pillows to support your knees or your lower back (or both). If you can, invest in a supportive mattress and pillows to give your back the rest and relaxation it needs to relieve pain and inflammation. 

Adjusting your bedtime routine can help you sleep better, too. Try these tips offered by the CDC to get a better night’s sleep.

4. Drop the extra pounds

Even a few extra pounds can put a considerable amount of stress and strain on your spine. That’s because those few pounds can throw off your center of gravity and strain your core muscles, pulling your muscles and joints out of alignment.

Filling your plate with unhealthy food options and sugary snacks can cause back pain, too, by leading to inflammation. Instead, focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods help maintain a healthy weight while giving your back the nutrients it needs for optimal health.

5. Learn to manage stress and anxiety

Stress is a major problem for millions of men and women, and even though it’s easy to think of it as an emotional issue, stress can cause physical symptoms, too. Stress causes your muscles to “tense up,” leading to inflammation, irritation, pain, and stiffness. It can also interfere with sleep.

You can help reduce your stress level by setting aside time each day to relax through yoga, meditation, or simply listening to music or taking part in another relaxing hobby. Simple breathing exercises that you can do anywhere are another powerful way to relieve stress.

Find a solution for your back pain

Back pain may be common, but that doesn’t mean nothing can be done about it. Many people benefit from a combination of medical treatment and lifestyle changes to promote better health and an improved quality of life. 

To learn how we can help you find a solution for your back pain, request an appointment online or over the phone with the team at Metro Spine PC in Oxon Hill and Clinton, Maryland, or Washington, DC.