Back pain can be acute and last for less than six weeks or chronic and last for more than three months. It is often caused by aging, muscle or ligament strain, bulging or ruptured discs, osteoarthritis, osteoporosis, or skeletal irregularities. Regardless of the cause of your back pain and whether it is chronic or acute, you should make a New Year’s resolution to live back pain free. You can do so by following these tips below.
Tips for Living Back Pain Free:
In order to prevent back pain, you should make it a priority to exercise at least a few times each week. By exercising regularly, you can strengthen and lengthen the muscles that support your spine and live back pain free as a result.
Some of the best exercises that can help you live back pain free include fast walking, cycling, and elliptical training. You should avoid exercises such as lifting heavy weights, squatting, and jumping as they can add stress to your back and aggravate your condition rather than prevent it.
While you are likely aware that smoking can increase your risk for lung cancer, high blood pressure, and heart disease, you may not know that it can cause back pain. According to research, smokers experience more frequent episodes of back pain than those who do not smoke, making it imperative for you to stop smoking if you currently smoke. There are a variety of smoking cessation resources such as gum, patches, medications, and support groups that may help you out.
Be Careful with a Backpack
If you use a backpack for work, school, or play, be careful as an overstuffed backpack can lead to back pain. Try to make an effort to only carry what you need in your backpack and lighten your load whenever possible.
It’s also a good idea to carry a backpack that features wide, padded straps as well as compartments of various sizes that can help evenly distribute weight. In addition, bend your knees when picking up your backpack, place your heaviest items as close as possible to the center of it, and take advantage of the hip strap for support.
Develop Back Healthy Habits
There are certain back healthy habits you should keep in mind while you are performing daily tasks. For example, when you are cleaning your home, stand upright and move with the vacuum, use a small stool while dusting lower fixtures in your bathroom, and take breaks frequently.
Another tip: When you are driving, adjust the height of your seat so that your knees are slightly bent and back is supported by the back of the seat. If sit for a long period of time at work, make sure your feet always touch the floor and your knees and hips are level.
Contact EmergeOrtho: Foothills Region
If you are coping with back pain or would like more information on how to live back pain free in 2018, we encourage you to contact EmergeOrtho: Foothills Region today. The team at our Spine Clinic are experts at diagnosing and treating back pain. Our goal is to help you emerge in 2018, stronger, healthier and better.