According to recent studies, 80% of Americans suffer from back pain, especially lower back pain. There are endless reasons why your spine could be hurting and, unfortunately, not everyone pays attention to them, which makes it worse. Back pain affects many people, regardless of their age and health conditions; however, some habits can be causing this pain and you need to start working on them. Here are some of the best ways that will help you keep your spine healthy and reduce back pain.
Visit a chiropractor
If you regularly feel your lower or upper back hurting and it’s preventing you from enjoying many activities while you’re in California, it’s time to visit a chiropractor. Some people ignore spine pain and assume it will go away after some time, but that only makes it worse. Professionals at Springtown Chiropractic emphasize that the sooner you admit that there’s a problem with your spine, the easier it will be to heal. The longer you wait, the harder it will be to fix your back problems. It never hurts to visit a chiropractor, even if you believe that it’s not worth it; it could save you a lot of hassle and prevent severe back problems. Visiting a chiropractor will also allow you to see all the wrong habits you do that harm your spine, and how to fix them in order to have a healthier back.
Maintain Good Posture
The main cause of back pain is bad posture. Many people don’t pay attention to how they sit, stand, sleep, or walk, which affects the spine and causes lower back pain. To maintain good posture, first, you have to know the different types of posture. There are dynamic postures and static postures. The dynamic postures are how you hold your body while walking, running, or even bending, while static posture is how you stand, sit, and sleep. At all times, you have to hold your body in the right position to reduce back pain.
While standing, stand straight and tall, and keep the weight on both of your feet. Your body should form a slight S shape while standing, so every muscle is holding the right weight. Ensure that you’re not slouching and your shoulders are back naturally so your hands hang down naturally. You should also make sure that you maintain your feet in alignment with your shoulders.
Sit up Straight
If you have an office job that requires you to sit for long periods of time, then it’s essential to ensure that your back is in good posture while you’re sitting. You have to keep your weight distributed evenly. To achieve that, you have to keep both of your feet flat on the ground and adjust your knees so they can bend naturally at a 90-degree angle. Avoid crossing your legs as this puts all your weight on one leg and your lower back. Relax your shoulders and keep your elbows close to your body so you can avoid upper back pain. Every hour, move away from your desk for a minute to stretch your body. Stretching will help you relieve stress and muscle tension.
Adjust Your Sleeping Position
Your sleeping position can be one of the reasons why your back is hurting. You should maintain your body’s natural position, even while sleeping. If you’re sleeping on your back use a flat pillow or a medium thickness pillow under your head to ensure your head is aligned with your shoulders and not higher. When your head is higher than the rest of your body, your upper back and shoulders may be affected. Add another pillow under your knees so your body has its natural curve. In case you sleep on your side, use a pillow between your legs to avoid adding pressure on your lower back.
Exercise
Regular exercises can help maintain a good and healthy spine. If you don’t have time to hit the gym or you don’t like to work out, take a walk for an hour every day to strengthen your muscles or take on a workout with Aaptiv. Exercises will help increase flexibility in your spine, which will keep it in its natural position. It will also strengthen your bones and core muscles, which hold your body so you don’t put too much pressure on your back.
Back pain can be quite annoying, as it can prevent you from enjoying many activities you like. Maintaining a good posture while standing, sitting, and sleeping could help reduce your back pain significantly, whether you’re suffering from lower or upper back pain. It can also prevent back pain in the future. However, if your back pain is severe, you should visit a professional so you can be treated properly. You should also avoid anything that hurts your spine, like lifting heavy objects, to reduce the chances of back pain. You can also invest in a chair that supports your spine while you’re working or a pillow that ensures that your head and body are aligned while sleeping.