1. Sleep better
Sleeping can be hard when you experiencing back pain. When you do not get sufficient sleep, your back pain may feel worse and it can become a vicious cycle. Back pain can be worsened by a poor sleep position as well. It is better to lie down on your side. In order to keep your spine in a neutral position and relieve tension on your lower back and hips, place a pillow between your knees. This position is particularly comfortable for pregnant women and people who already have back pain. If you want to sleep on your back, it is better that you slide a pillow under your knees in order to maintain the natural curve of your back. You can try different pillow heights as well; it will allow your neck to find what’s comfortable. It is better that you sleep on a pleasantly firm mattress.
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2. Develop better posture
Try not to hunch, because it puts more pressure on your lower back and can make your whole back hurt, particularly, if you sit for long periods. Note that sitting for a prolonged period can stress your back muscles, spine, and neck. It is better to sit upright, try not to slump over the keyboard, relax your shoulders and sit with your body supported against the back of your chair. Put a rolled towel or a pillow between your lower back and the chair. It is better that you rest your feet comfortably flat on the floor.
3. Choose a right mattress
The mattress that you choose should be soft enough to fit the shape of your body and firm enough to support your back. The however ideal mattress for you depends on how you sleep and if you already experiencing back pain. If you want to check whether a firmer one might help, put your mattress on the floor for a couple of nights. Even after several weeks, some stores let you return a mattress if it triggers back pain or other issues.
4. Try not to skip exercise
If you’re not active, you are more likely to have back pain. Strong stomach and back muscles will better support your spine. Low-impact exercises such as swimming, walking, or biking can help secure the disks between the bones in your spine. Try to make it a habit for most days. Do not overdose with the exercises, try to develop your new habit gradually, in order not to get injured.
5. Do not use high heels very often
If you use high-heeled shoes, muscles in your lower back may be harmed and overused, you may harm your spine and posture as well, particularly as you age. If you wear high heels at the office, for your commute, you might bring a pair of walking shoes. Systematic leg and foot stretches, such as rolling your foot on a tennis ball, may help avert pain and make your muscles stronger. By placing a tennis ball on the ground and gently rolling it underfoot for a small amount helps your plantar fascia to loosen up a bit. You must put sufficient pressure on the ball to get a deep massage.
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Note: If you are experiencing persistent pain in the back, do not hesitate to schedule a visit to a neurologist for back pain treatment.
