Health Tips: 5 Lifestyle Changes To Prevent Persistent Back Pain

BACK PAIN, regardless of age or body, is an excruciating pain anywhere in the back. Also known as lumbago, lower back pain does not have any specific diagnosis. Back pain can be considered a common lifestyle issue for many people. Sitting in the same posture for hours, standing for long periods, and carrying heavy objects, can contribute to the development of back pain. The common symptoms of back pain according to Healthline include a dull aching sensation in the lower back, stabbing or shooting pain that can radiate down the leg to the foot, an inability to stand up straight without pain, a decreased range of motion and reduced ability to flex the back among others.

According to the American Association of Neurological Surgeons, 75 to 85 per cent of Americans will experience back pain in their lifetime. Of those, 50 per cent will have more than one episode within a year. Though there are a number of medicines available to reduce the symptoms of back pain, some quick lifestyle changes can help prevent the condition of back pain. Here’s a list of some healthy lifestyle changes that you can make in your daily routine to prevent back pain.

Lifestyle Changes To Prevent Persistent Back Pain 

1. Sit In The Correct Posture

According to Healthline, maintaining a good posture protects the intricate pieces of your spine to keep them healthy and functioning properly. Bad posture puts strain and stress on your back and can change the architecture of your spine. Avoid rounding your shoulders, slouching, or bending sideways when standing.

2. Consume Healthy Diet

Consuming the right kind of food in the right amount can help develop a healthy and strong body. Strong bones can help in preventing back pain and osteoporosis. One can keep their bones healthy and strong by consuming foods rich in vitamin D and calcium. Some foods rich in vitamin D and calcium include milk, yoghurt, green leafy vegetables, fatty fish, egg yolk, beef liver, cheese etc.

3. Sleep With Pillow Under Your Knees

According to Healthline, sleeping on your back puts pressure on your spine. Elevating your legs slightly relieves this pressure on your back as you sleep. You can cut that pressure in half by placing a pillow under your knees.

4. Work Your Core/ Exercise

Exercise plays an essential role in building a fit and healthy body. As per Healthline, a regular strength-training routine that focuses on your core muscles can help reduce your risk of back-related injuries, such as strains and muscle spasms. One should incorporate back and abdominal strengthening exercises into their regular workout routine.

5. Manage Stress

According to several studies and research, when an individual is stressed, their breathing patterns change and cause strains and tensions in the mid-back area of the body. Stress, including anxiety, is a common cause of persistent back pain such as tension, pain, soreness, pressure, spasms and immobility.

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)