Lifestyle Changes to Ease Back Pain

Back pain is one of the most common reasons people seek medical help or miss work. It’s also a leading cause of disability.

Fortunately, some strategic lifestyle changes can help you prevent or relieve most back pain episodes, especially if you’re under 60. If prevention fails, simple home treatment and proper body mechanics can heal the back within a few weeks.

At Mercy Medical Urgent Care, Dr. Bilal Khoder and our staff diagnose and treat many cases of back pain at our Lake City, Florida facility, particularly the result of a slip-and-fall, car accident, or sports injury. While we treat the immediate symptoms, you can make lifestyle changes to ease your pain.

Back pain causes

There are many causes of back pain, but not all of them respond to lifestyle changes, so we’ll focus here on the ones that do.

Repeated heavy lifting

Lifting from your back can strain back muscles and sprain ligaments. It can also lead to painful muscle spasms.

Poor posture

Slouching strains the components of the spine, including bones, discs, and supporting tissues. It may lead to spinal curvature and nerve compression. It also increases pain in your neck from keeping your head forward rather than upright.

Tech neck

This form of poor posture comes from looking down at phones, tablets, and other devices instead of viewing them at eye level. Because your head tilts forward instead of sitting on top of your spine, it stresses the neck muscles and leads to pain.

Lack of exercise

Muscles need to be used to be strong. Failing to exercise can cause strain in your back muscles, leading to pain.

Weight challenges

Excess body weight puts extra stress on the back.

Stress

Stress causes you to tighten your muscles, contributing to neck and back pain.

Smoking

People who smoke have increased rates of back pain, especially in the lower back. One reason may be that smoking causes coughing, which can herniate intervertebral discs. Smoking also decreases blood flow to the spine. It increases the risk of osteoporosis, a disease where bones lose mass and become brittle.

Lifestyle changes to ease back pain

Here are lifestyle changes you can make to strengthen your body and ease your back pain.

Lift smarter, not harder

If you need to lift something heavy, lift from your legs, not your back. Bend your knees, keep your back straight, and don't twist. Hold the object close to your body while you move it. Better yet, find someone else who can help you lift it.

Don't slouch

Good posture is important for a healthy back. Maintain a neutral pelvic position, keep your shoulders back, and don’t jut your head forward. 

If you have to stand for long periods, putting one foot on a low footstool can take some of the load off your lower back. Make sure to alternate feet to reduce the stress on your back muscles.

Sit ergonomically

Make your workstation ergonomic. Choose a seat with good lumbar support, armrests, and a swivel base. Keep your knees and hips level by resting your feet flat on a low stool, and make sure your monitor is at eye level so you don’t have to lean forward. Change position at least every half hour, and take quick breaks to stretch your legs.

Exercise

The CDC recommends that adults get 150 minutes per week of aerobic exercise and two days of strength training to remain fit. Regular low-impact aerobic activities can increase strength and endurance in the back muscles, allowing them to work more efficiently. Walking, bicycling, and swimming are good choices because they don't strain or jolt the back.

Abdominal and back muscle exercises strengthen the body's core, helping to condition these muscles to work together to support the back overall.

Quit smoking

Smoking increases the risk of lower back pain, with the risk increasing the more you smoke. Quitting will also make exercising easier and eating more tasteful and pleasurable.

If you have back pain, there are ways to find relief. However, Mercy Medical Urgent Care is here to help if you're struggling. We’re open seven days a week, and you can walk in or give us a call at 386-758-2944 to schedule.