7 Habits to Help Alleviate Your Back Pain

If you struggle with back pain, you’re far from alone. Over 620 million people around the world will experience back pain at some point in their lives, and the World Health Organization estimates that this number will jump to 843 million by the year 2050.

While some causes of back pain require medical treatment, your everyday habits can also have an impact on how your back feels. In fact, small changes to the way you move, sit, sleep, and exercise can help reduce strain on your spine, even if you are among the 620 million people with back pain.

Below, our team of expert providers at Link Integrated Healthcare shares seven habits you can start today to help alleviate back pain.

1. Go for a walk every day

When your back hurts, your first instinct may be to stay in bed. While a day or two of rest may be appropriate after some injuries, prolonged inactivity can actually make back pain worse.

Low-impact exercise that doesn’t aggravate your symptoms can improve circulation, reduce stiffness, and strengthen the muscles that support your spine. 

Walking is one of the easiest (and most effective!) places to start, and it can count toward your weekly goal of 150 minutes of moderate physical activity.

To make exercise a lasting habit, try habit stacking (also called habit bundling) by pairing your walk with something you already do every day. For example, head out for a walk after dinner or take a lap around your neighborhood after your morning coffee. Linking a new habit to an existing routine can make it much easier to stick with over time.

2. Add a 15-minute core routine to your exercise plan

Your core muscles, including your abdominal, back, and pelvic muscles, act like a natural brace for your spine. When these muscles become weak, your back has to work harder during everyday activities. 

To turn this into a habit, set a SMART goal. For example, you might say, “I will do two core strengthening sessions per week.”

3. Double-check your posture

Poor posture isn’t just about looks. It certainly can contribute to tech neck, headaches, and even back pain. 

Whether you’re working at a desk, scrolling on your phone, or watching television, try to:

• Sit with both feet flat on the floor
• Keep your shoulders relaxed
• Position your computer monitor at eye level
• Avoid slouching for long periods

You should also remove your wallet from your pocket before you drive. Even that can alter your posture and contribute particularly to sciatica.

4. Protect your back every time you lift 

Instead of bending at your waist, squat by bending your knees, keep the object close to your body, tighten your core, and avoid twisting while lifting.

If you lift items regularly, make it a habit to use a two-wheeled cart or a buddy when lifting heavy items.

5. Upgrade your sleep setup 

Sleep is when your body repairs itself, but poor sleep can increase pain sensitivity. Not to mention, chronic pain and poor sleep go round and round in a vicious cycle.

To get into a better bedtime habit:

• Sleep on a supportive mattress 
• Use a pillow that keeps your spine in a neutral position
• Avoid sleeping on your stomach
• Go to bed at the same time every night

You can also slide a pillow under your knees if you’re sleeping flat on your back.

6. Lighten the load on your spine 

Excess body weight places additional stress on your spine, particularly your lower back. Even a small weight loss can reduce pressure on your joints.

Healthy habits like eating right and exercising can help you lose unwanted pounds.

7. Break up long periods of sitting

It’s no secret that sitting for hours at a time can place added pressure on your spine and tighten the muscles that support your back. Make it a habit to stand up, stretch, or take a short walk every 30 to 60 minutes. Set a timer on your phone if you need a reminder.

Get help for back pain 

Healthy habits are an important part of managing back pain, but they can’t fix every underlying problem. If your pain doesn’t ease up in a few days, keeps returning, causes numbness or weakness, or interferes with your daily activities, it’s time to talk to our team.

We can determine whether your symptoms are caused by a muscle strain, herniated disc, spinal stenosis, arthritis, or another condition and recommend the most appropriate treatment.

Find out what’s causing your pain

If back pain is limiting your life, schedule an evaluation at your preferred location with our team of primary healthcare providers and let us help you get back to doing the things you love.

Click the Request an Appointment Button to get started.