10 Daily Habits to Help Reduce Back Pain

Put a pillow under your knees when sleeping.

Lying on your back puts pressure on your spine. Placing a pillow under your knees can help elevate your legs and reduce pressure on your back while you sleep.

Core training

Regular core strength training can reduce your risk of back-related injuries like strains and muscle spasms. Try incorporating back and abdominal strengthening exercises at least twice a week to keep your back strong and flexible.

Increase calcium and vitamin D intake

Strong bones help prevent osteoporosis, one of the most common causes of back pain in older adults, especially women. Keep your spine strong by getting enough calcium and vitamin D. Calcium is found in milk, yogurt, and green leafy vegetables. Fatty fish, egg yolks, beef liver, and cheese provide vitamin D. Consult your doctor before taking supplements.

Change shoes

Wear comfortable, low-heeled shoes to reduce pressure on your back when standing. Low heels under 3cm are a good choice to prevent back pain.

Stretch out

Good posture not only makes you look better, it also keeps the complex parts of your spine healthy and functioning properly. Poor posture puts stress and strain on your back and can even change the structure of your spine. Avoid hunching your shoulders, hunching your back, or leaning to one side when standing.

Don’t lie on your desk

Even when sitting at work in an office, maintain good posture as you would when standing. Sit up straight, not slumped over your desk. Choose a high-quality chair that provides firm support for your lower back, with your feet perpendicular to the floor and your knees slightly higher than your hips when sitting.

Constantly on the move

Wherever you are, move around the room and avoid sitting or standing in one place for too long, which puts pressure on your spine.

Quit smoking

Smokers are more likely to suffer from back pain than nonsmokers. This is because the nicotine in cigarettes restricts blood flow to the discs in the spine, which can cause them to dry out, crack, or rupture. Smoking also reduces the amount of oxygen in the blood, which weakens the muscles and tendons in the back. A weak, unhealthy back is more susceptible to muscle tension and spasms, which can cause back pain.

Offload

Lifting heavy objects or lifting incorrectly is a common cause of back pain. Carrying a bulky laptop bag, suitcase, camera, or a large pile of groceries can also put strain on your back. Whenever possible, take the weight off your shoulders, distribute it evenly on both sides of your body, or switch from one shoulder to the other. Use a cart or bag with wheels to carry heavy objects.

Stretching

Standing, sitting or lying down for long periods of time is not good for your back. Get up, walk around and do some simple stretches to improve blood circulation to your back. This can also relieve tension or pain caused by lack of movement.