Back pain is an unfortunate reality for lots of people throughout the country. Without realising it, you may be engaging in some habits that make your pain worse. Here are some everyday changes you can try to make it better.
Strengthen Your Core
Your core muscles make an important contribution towards supporting your back muscles. As such, when you don't strengthen them, you may be making your back pain worse. Try adding a strength training routine that focuses on your core muscles to support your back. You may also want to try exercises such as yoga and pilates.
Balance Your Diet
Getting enough vitamin D and calcium is central to strengthening your bones. And when you have strong bones, you're less likely to experience back pain. You can get calcium from sources such as leafy greens, milk, and fortified milk supplements. Vitamin D is abundant in sources such as fatty fish, egg yolks, and fortified cereals. To boost your vitamin D levels further, try spending time outdoors.
If you're carrying a few extra pounds, you're placing extra strain on your spine and your back muscles. If you're experiencing back pain, now's the time to examine whether your diet could do with a revamp. Alongside changing your diet, consider adding in some cardiovascular exercise that'll burn calories. However, if you're new to exercise and experiencing pain in your back, you should consult with a doctor first.
Try New Shoes
Shoes that offer no support and those that feature high heels force your spine into a position that's bad for it. If you're a regular heel wearer, now's the time to consider switching to supportive flats. Or, if you're a fan of sports shoes, make sure the ones you're wearing are appropriate for your gait.
Adopt Manual Handling Techniques
If you work in an environment where you engage in a lot of lifting, it's a good idea to try manual handling techniques. If you haven't received manual handling training, try asking your employer if courses are available. When you engage in fewer poor manual handling movements, you're less likely to worsen back pain or incur a repetitive strain injury.
Finally, make sure you assess your posture in various areas of your life. Sleeping with a pillow between your legs can balance the pressure on your spine. Similarly, sitting and standing straight can reduce the risk of pain in your back. If you continue to struggle with pain, make an appointment with a back pain clinic in your area.