Sometimes small habits can significantly improve back pain. Below are some habits that anyone can adopt to improve back pain, according to Real Simple .
Gentle exercise
Dr. Rachel Tavel, a physical therapist working in the US, says: "After a long night, gentle exercise can promote blood flow and joint mobility." You can do light activity early in the morning and repeat it regularly throughout the day.
Lack of physical activity is a common cause of back pain. Therefore, moving your body gently and slowly, focusing on breathing to lengthen the spine and body, is essential.
Wear flat shoes.
When choosing shoes, you should prioritize comfort over style. Shoes with heels higher than 3 cm can increase pressure on your back, altering your gait and posture.
Shoes with heels over 3 cm can increase pressure on the back.
"If you don't wear the right shoes, your joints will be stressed, making you more prone to back pain," says Dallas Reynolds, a physical therapist working in the U.S.
Walk
Dr. Kevin Lees, an orthopedic therapist working in the US, recommends that people with back pain take a gentle walk every day. Walking helps release tension that can build up in the back, helping to reduce pain.
So, you could try taking a 10-minute walk during your lunch break or in the evening.
Change your posture frequently.
You need to stand up and move around if you feel restless. In general, the body needs to stand and move after at least every hour of sitting.
Standing or sitting for long periods is bad for your back. Therefore, you need to change your posture frequently.
Breathe deeply
Ms. Takel said that breathing helps calm your nervous system, thereby reducing stress. Whenever you have some free time during the day, take 5 to 10 deep breaths.
Change your sleeping position.
Besides mattresses and pillows, sleeping posture also plays an important role in the body. Sleeping on your stomach puts strain on your back.
According to 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 have an X-ray to determine the exact cause and appropriate treatment.
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