This is a collaborative post
If you struggle with back pain there are some simple things you can do to ensure you are reducing the chance of the pain worsening and sometimes even preventing the back pain altogether. These tips should help you and ensure that any back pain you do experience is minimal and you have as much support as possible.
Sleep in an adjustable bed
Whilst sleeping flat is usually the best option as it aligns your spine well and ensures that there are no kinks in your back causing pain the following day. That being said this is not suitable for everyone and if you find that being propped up with pillows or even in a chair is the perfect position for you then why not consider an adjustable bed.
This means that you can adjust your bed to the perfect position and then it can stay in that position supporting you all night. Propping pillows up will never keep you comfortable all night just because they move! they also can help if you struggle with getting in and out of bed so could really assist you in more ways than one.
Sleep with a pillow under your knees
If you sleep on your back it puts a lot of pressure on your spine. If you can lift your legs slightly using a pillow, a folded duvet or similar to elevate your legs a little the pressure on your back is reduced. This is a really easy trick to try and may take away your back pain, all for the use of a pillow!
Get the right mattress
How long is it since you changed your mattress? It is really important to get a good night sleep so if your mattress isn’t supportive or sags in the middle why not consider buying a new one. When you think about how many hours a day you spend in bed it really is a no-brainer.
Keep your bones healthy
Whilst this is a quick thing to implement the effects will not be as quick. If you want to prevent osteoporosis later in life then it is really important to ensure you have healthy bones. This means calcium and vitamin d. It is easy to take supplements if you are not sure that your diet gives you enough. Talk to your doctor about your diet, your health and whether you are at higher risk of osteoporosis for advice and to see if this may help you.
Women, especially those who have taken oral contraception for a long time are at higher risk so do check this out and plan ahead to help the older you reduce the risks of back pain.
Avoid high heels
Remember your spine should be straight but when you wear high heels this is less likely and you are more likely to sit and stand differently which can cause back pain. There are so many really supportive shoes out there you could consider too and will help your body in the longer term.
Consider how you sit
Do you slouch in your office chair and have backache after work? The two are usually linked to an easy way to eliminate this lower back pain in the evenings is to get a suitable chair and sit more comfortably while you work. You could even consider a standing desk to allow you to work standing sometimes so you change positions.
Exercise
I know it seems to be touted as a cure for everything these days but it really can make a huge difference to back pain. I am not suggesting that you need to go to the gym and do a HIIT workout, nor am I suggesting you run a marathon or do a triathlon. Simply moving more and sitting less can keep your back healthy. Yoga can be a great way to exercise for back pain.
Why not go out for a walk on your lunch break, walk around while you are waiting for dinner to cook or even consider getting a dog to get a little daily exercise without feeling like you are exercising?
Bend properly
Have you heard the phrase, bend with your knees not your back before? It is so true, whether it be moving furniture or carrying the shopping you need to consider how you bend more to stay healthy. Try using a backpack rather than a bag that goes on just one shoulder and balancing things you carry more effectively.
Stretch more
If you often find you have back pain and then think about your day and realise you haven’t done much then this could be an easy solution. Every morning and at various points during the day have a bit of a stretch.
This doesn’t mean you need to do exercise, but if you do it is a bonus, but do a stretching routine similar to those people often do before a workout just to loosen those muscles. Think about your whole body and ensure you loosen up all the muscles.
My thoughts
If you are anything like me you are probably going to start with the cheaper options to improve your health and see if they help first. That sounds a great idea but do remember that some things take time to help or maybe more preventative than they are curative. If you spend 8 hours a day in bed then this is a third of your life so sleeping well is really important so don’t overlook this. Especially if you are currently reading this at midnight and can’t sleep due to pain!
Equally don’t overlook work, that could be another third of your day and many employers have someone who can assess your working position and provide you with the right chair, wrist supports etc to help you.
What will you do today to help, and what will you do over the next few weeks to put yourself and your back first!
thank you there are some good tips here, both myself and husband suffer