Habits to help reduce back pain

Sometimes small habits can make a big difference in improving back pain. Here are some habits that anyone can adopt to improve their back pain, according to Real Simple .

Gentle exercise

"After a long night, gentle movement can promote blood flow and joint mobility," says Rachel Tavel, a physical therapist based in the US. You can do gentle activities early in the morning and repeat regularly throughout the day.

Lack of exercise is a common cause of back pain. Therefore, moving the body gently, slowly, focusing on breathing to lengthen the spine and lengthen the body is necessary.

Wear low-heeled shoes

When choosing shoes, you should prioritize comfort over style. Heels higher than 3cm can increase pressure on the back, changing the way you walk and your posture.

Heels higher than 3cm can increase pressure on the back

"If you don't wear the right shoes, your joints will be stressed, making you more susceptible to back pain," said Dallas Reynolds, a physical therapist working in the US.

Walk

Kevin Lees, a chiropractor based in the US, recommends light walking every day for people with back pain. Walking helps release tension that can build up in the back, helping to relieve pain.

So you can try taking a 10 minute walk during your lunch break or in the evening.

Change positions frequently

You need to stand up and move around if you feel restless. In general, your body needs to stand and move around after at least every hour of sitting.

Standing or sitting for a long time is not good for your back. Therefore, you need to change your position frequently.

Deep breathing

Breathing helps calm your nervous system, which reduces stress, says Tavel. Whenever you have a free moment during the day, take five to 10 deep breaths.

Change sleeping position

Besides mattress and pillow, sleeping position also plays an important role for the body. Sleeping on your stomach will put stress on your back.

According to Mr. Reynolds, when lying on your side, you should place a pillow between your knees to reduce stress on the joints in your hips and back. However, if the back pain persists, you should see a doctor and get an X-ray to determine the exact cause and appropriate treatment.

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