Simple Daily Activities to Keep Back Pain Away
6 Everyday Fixes to Avoid Back Pain and Improve Your Quality of Life
These simple daily activities can help ward off back pain
For many people, back pain can make it difficult to function
in everyday life. It affects how you move, feels, and think, leaving you with no
choice but to take some kind of action to alleviate the pain.
But what if, instead of being reactive, you took small daily
steps to proactively avoid back pain altogether?
Unfortunately, many people are unaware of the everyday
actions that contribute to back pain — or steps that can be taken to avoid it.
If you suffer from back pain, read on for six everyday fixes.
Move more
Our bodies need adequate movement throughout the day to keep
joints mobile and blood circulating through our muscles to avoid the stiffness
that contributes to aches and pains. This is especially true for spinal
vertebrae and back muscles.
It sounds clichéd, but if the weather is good, don’t hunt
for the parking spot nearest a store; don’t take the elevator when you have the
option of one or two flights of stairs. When you need to sit for prolonged
periods, set a timer to get up every hour and be active for just a few minutes.
More minutes of movement add up to big health benefits over
time. In addition to promoting back health, actively moving for just 11 minutes
a day increases your life span, according to research. To add more movement
into your day, consider instituting a daily walk. You can also try this
10-minute bodyweight workout or this five-minute yoga routine.
Switch sides
When we overuse our dominant side, we create muscle patterns
of weakness and tension that increase pain and the likelihood of injury —
especially in our backs. Consider the actions you take repeatedly throughout
the day that shift your weight to one side: opening doors, carrying a bag,
holding a leash to walk your dog, etc.
In my career as a mobility coach in professional sports,
I’ve noticed that many of the athletes least prone to injury were ambidextrous,
or at least had a high level of comfort with both their right and left sides.
So consider switching sides when you carry things, such as a
computer bag or purse. Use your opposite hand every so often for basic
activities, such as opening doors. Don’t always sit on the same side of the couch.
Applying this approach in your daily life can help address and counter
dominant-side repetitive patterns, restore alignment and decrease
susceptibility to associated pain and injury.
Correct imbalances
Just as you switch sides to balance out your body, you
should also be aware of and correct imbalances in movements meant to be
symmetrical. These include walking, running, cycling, swimming, and the like.
Our bodies are designed to perform these activities in a balanced, alternating
and reciprocal pattern.
When we deviate from that symmetry by using one side more or
keeping our weight shifted, we can overuse back muscles on one side of our
bodies and create spinal stress that leads to back pain and increased potential
for injury.
To correct these imbalances, consider seeking help from a
trained physical therapist or movement coach. They can identify the imbalances
in your movement patterns and provide exercises and movements to correct them.
Stop slumping
Slumping can put extra stress on your back muscles and cause
pain. Don’t just squeeze your shoulders back to avoid slouching. Posture and
breathing are intimately connected, so you should check in with your breathing
as you sit upright, taking some long, deep breaths with lower rib movement to
help drop your rib cage into a better position to support your posture and
avoid unnecessary back pain.
Regularly practicing posture-fixing exercises can help you
maintain good posture and avoid back pain.
Stay present
Psychological stress is a noted risk factor for back pain.
According to research, most mental stress is caused by
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