If you are on a 5 to 9 job with hours of sitting down, you will most likely complain of regular back pain. Back pain is a common problem affecting most people’s lifestyle and health. Back pain has many causes, including stress, improper sitting posture, a sedentary lifestyle, and improper lifting techniques.
The good news is that there are some practical strategies you can employ to prevent back pain and live a happy life. For instance, owning a zero gravity chair can prevent back pain resulting from poor sitting posture. Understanding and implementing the various practical ways to prevent back pain can help. Here are some of the proven ways to prevent back pain.
1. Regular Workout
Working out will not only help you burn calories and cut weight, but also help keep you fit. When you apply stretching exercises, you improve body flexibility reducing the excess muscle tension. Also, when you focus more on exercises like yoga and palates, you can support the spine improving body posture and preventing back pain.
2. Maintain Good Posture
Maintaining good posture when you sit and stand is equally important to preventing back pain. Always stand upright to distribute the body weight evenly on both feet. Also, sit with the shoulders back and the back straight. Keep your buttocks at the back of the zero gravity chair to maintain a straight posture. You can also use a lumbar or small pillow to support your back.
3. Go for Physical Therapy
You can also go for physical therapy if you feel acute back pain. Sometimes, back pain can be a sign or symptom of an underlying condition, and only a professional can diagnose it. A physical therapist will design a special personalized workout program that will help to improve your mobility and posture.
Additionally, you want to consider manual therapy techniques like manipulation, massage, and mobilization to get relief from back pain. Other alternative therapies like chiropractic care and acupuncture can also help.
4. Lifting Objects the Right Way
To prevent back pain, you must be careful how you lift heavy objects. Therefore, when you lift a heavy object, bend at your hips and knees and keep the object you’re lifting close to the body. Also, instead of twisting your back, always turn with your feet.
5. Get an Ergonomic Workstation
You need an ergonomic workstation if you sit down for long hours working. Invest in a zero gravity chair that will support your core muscles and spine. Additionally, maintain the correct sitting posture to keep your body upright. If you are working on a computer, ensure the screen is at eye level. Also, when typing, ensure the arms rest comfortably on all sides.
6. Remain Active All Day
Another way to prevent regular back pain is to remain active all day. Take short breaks between tasks if your job involves sitting on a computer for hours. Walk around the office or down the staircase every 30-60 minutes. Taking a break of 5 minutes walking every hour will save you from back pain. Being active optimizes blood circulation, preventing fatigue and stress in major muscles.
7. Take Heat and Cold Therapy
When you have back pain, you can get some relief by taking heat and cold therapy. Get a warm towel or some heating pad and apply it on your back to relax the muscles and increase the rate of blood circulation. If you want to reduce the numbness, sharp pains, and inflammation, try using ice packs to reduce the inflammation.
8. Put on the Right Shoes
Proper footwear is all you need to keep back pain away. You should wear shoes that give the right support and adequate cushioning. Ladies should avoid wearing high heels most of the time. Only put on high heels if you must. While at work, you can have some flat-soled shoes to walk around the office.
9. Change Your Lifestyle
When you have been experiencing regular back pain, you should consider lifestyle changes. For instance, you want to watch your diet. Being overweight increases the stress on your back, and this may cause persistent back pain.
Maintain a recommended BMI and weight to reduce the stress on your back and get relief from back pain. Lastly, quit smoking to improve your health. Smoking interferes with blood flow to your spine, increasing the risk of back pain, lung cancer, and other diseases.
10. Observe Your Sleeping Position
How you sleep is also important if you want to prevent back pain. Maintain sleeping on your sides while having a pillow on between the knees. Get the pillows under your knees when sleeping on your back. Also, don’t forget to invest in a medium-firm mattress that will support your back and keep you comfortable the whole night.
Final Thoughts
You can prevent back pain and even alleviate its symptoms by applying the tips we have shared here. Work out, maintain proper sitting posture, relax, and take breaks between tasks. Lastly, if your back pain persists, you should consider consulting a doctor for treatment.