The consequences of pain in any region of the back include people missing work, being unable to participate in favorite recreational activities, having trouble sleeping, and generally experiencing a lower quality of life. The first order of business is learning what you can do to relieve back pain. Following are 9 daily habits that you can adopt to help to minimize back pain while at home or at work.
1. Sit properly
Do you know how to reduce lower back pain while sitting at work or at home? One of the first lessons on how to prevent back pain at work when sitting for long periods of time is to not slouch. Keep the cervical (upper spine and neck) and lumbar (lower spine) curves aligned. Sit at your desk or at home with your back flush against the chair, shoulders relaxed but pulled back, knees level with or below the hips, and forearms parallel to the floor. The goal is to relieve pressure on the lower back muscles by keeping the back in its natural alignment.
2. Walk and stand with the spine in alignment
Slouching while walking or standing, as well as sitting, can cause increased back pain. Once again, you want to keep your spine in alignment. Stand or walk with your back straight and shoulders tall. Keep slightly bent when standing.
3. Exercise to strengthen the spine and back muscles
It is easy to find a variety of targeted back exercises online today. Take advantage of their availability to better relieve back pain.
4. Do exercises to lengthen the spine and reduce muscle tension: Regularly do activities like yoga moves and back stretching exercises.
5. Do exercises that strengthen core muscles: Strong core muscles give more support to the back.
6. Take frequent breaks from sitting at work: Walk around during work breaks to minimize compression of the spine and loosen tense muscles.
7. Minimize back pain while sleeping
Sleeping 7-8 hours every night is important for many reasons. Getting enough sleep reduces the risk of developing conditions, like heart disease and high blood pressure, and improves cognitive functioning. What you may not know is that sleep is also critical to growing and healing muscles and muscle performance.
8. Get adequate sleep
Getting enough sleep every night is crucial to healing injured muscles and reducing back pain. Large amounts of important hormones are produced while sleeping. They include growth hormones, necessary for healthy tissue reproduction, and cortisol which reduces inflammation and supports muscle strength.
9. Wear appropriate shoes
Your shoe choices play a major role in back alignment and in cushioning against the repetitive impact on the spine during any activity. Wear athletic shoes with appropriate cushioning for walking. Avoid wearing high-heeled shoes because they angle feet, creating tension in the neck, spine, and shoulders. Ensure your shoes give the right arch support to maintain alignment of the legs and back.
Most people will experience back pain at some point in their life. It is important to know how to optimally manage Westlake back pain treatment at work and at home to minimize its impact on your life. Developing the daily habits known to prevent or minimize back pain is a winning strategy. You will experience less pain and live a healthier life.
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