Small Changes You Can Make Everyday To Ease Back Pain

a guy with a back ache

Each year, over 65 million Americans report some periodic back pain. Symptoms can range from mildly inconvenient to downright debilitating, and for those who have spent time and money trying to figure out how to alleviate this pain, it is a frustrating experience.

Back pain can hinder us from taking part in not only daily activities, but significant moments and celebrations in our lives. The good news is, it’s relatively easy to make small changes in your daily routine that can significantly impact and improve your health. Follow these simple and effective tips for alleviating back pain and keeping it away for good:

1. Change your sleeping posture

Sleeping on your side or stomach can be a strain on your spine. When the vertebrae in your spine are out of alignment, it affects your entire nervous system which sends and receives signals throughout the body. Sleeping on your back with a pillow under your knees will provide some much needed support for those tender vertebrae and ligaments, allowing for some back pain relief during the day.

2. Work that core, baby!

Quite often, the cause of back pain doesn’t originate in the back. It is the result of underdeveloped core muscles. Incorporating exercises into your daily routine that strengthen core muscles will reduce your risk of back injuries, improving the way your entire body feels. Incorporate a variety of abdominal crunches, back strengthening exercises, and stretching for all around comprehensive back relief.

3. Up your calcium and vitamin D intake

Increasing your intake of both calcium and vitamin D can stave off a condition called osteoporosis, a common cause of back pain for women later in life. Keep your bones strong and healthy by consuming plenty of the following foods:

  • milk
  • yogurt
  • leafy greens
  • supplements
  • fatty fish
  • egg yolks
  • liver
  • cheese

You’ll get stronger with every bite!

4. Change your shoes!

It’s time to put away those fashion forward heels and non-supportive shoes in favor of those that support you when you’re on your feet. There are a number of attractive options for shoes that support you all while looking great……comfort is key to correcting your posture and relieving the pressure from your spine. An attractive flat is where it’s at!

5. Improve your gut health

Believe it or not, there is a connection between gut health and back pain. If you have symptoms of leaky gut syndrome, these can inflame surrounding areas of the body, including the muscles in your back and the vertebrae in your spine. To improve your GI function and alleviate back pain, consider adding these foods to your diet:

  • miso
  • kimchi
  • all types of fruit
  • sauerkraut
  • tempeh
  • kefir
  • broccoli
  • dandelion greens
  • jicama
  • flaxseed

Your gut will thank you, and your back will respond in kind.

6. Improve your posture

Good posture isn’t just a way to improve your appearance, it improves the way your back feels as well. Slumping over your desk at work and sitting without extending your spine in a straight position will inevitably cause pain if you don’t correct it. Sit up straight, stand tall and proud, and extend your spine to its full length to avoid vertebrae compression and pinched nerves that can lead to back pain.

7. Move that body!

Part of health and wellness includes a plan to move your body and exercise regularly. Moving your body with exercise keeps muscles and connective tissues limber and moving fluidly, which helps vertebrae and bones to stay in alignment. Make sure you are following proper form and posture when exercising to avoid unnecessary injury that can set you back.

8. Stop the madness…put out that cigarette!

Putting a stop to the nasty habit of smoking will help to keep your bones in tip top shape. Smoking can lead to brittle bones and osteoporosis, which increase your chances of injury later in life. Do yourself a favor now, and stop smoking before you cause permanent damage to your bones and joints.

9. Lighten your load a bit

Most people don’t know how to properly bend and lift something from the floor. We also try to lift heavy objects frequently without support, and all of these issues can cause injury that leads to ongoing back pain. If you must lift something from the floor, lift with your arms and legs, refrain from twisting your back, and ask for help if needed. Protecting your spine is of utmost importance as you bend, lift, and move your way through life.

10. Stretch regularly

Standing, sitting, and lying down for extended periods of time is not good for your back. Relieve sore, tight muscles that can pull vertebrae out of alignment by getting up and moving around regularly. Adding some stretches to your daily routine will keep everything limber and fluid, allowing your spine to stay in alignment.

Following these simple tips for back pain relief will keep you mobile, healthy, and happy as you move and shake your way through life. Here’s to your ultimate health!

Author Bio:

Mikkie Mills is a freelance writer and expert in health and fitness. When she isn’t writing she can usually be found reading a good book or hitting the gym.