9 Everyday Habits That Help Relieve Back Pain

When it comes to managing, preventing, and relieving back pain, it’s essential to consider the everyday habits that can make a significant difference. While more serious measures like medical consultations, X-rays, or surgery may be necessary in certain cases, incorporating small but effective habits into your daily routine can collectively lead to substantial improvements in back pain. According to Dallas Reynolds, a senior director of access management operations at ATI Physical Therapy, these habits are crucial for maintaining a healthy back. Here are the top everyday habits recommended by spine experts to help manage and prevent back pain:

Start your day with light stretches

Gentle stretching in the morning can promote blood flow and joint mobility, which is particularly beneficial after a night of limited movement. Focus on lengthening your spine, elongating your body, and performing slow, controlled movements. Breathing deeply during stretches can also help reduce tension.

Choose low-heeled shoes

Opt for comfortable shoes with heels under an inch to avoid increasing stress on your back, altering your gait, or affecting your posture. Proper footwear is essential for maintaining a healthy back.

Incorporate a 10-minute walk

Walking not only benefits your heart but can also alleviate back pain. Regular walking helps release tension in your back and can be easily integrated into your daily routine, such as during your lunch break or evenings.

Change positions regularly

Prolonged sitting can contribute to back pain, so it’s essential to change positions frequently. Stand up, stretch, or move around every hour to prevent discomfort. If you use a standing desk, remember to switch positions every 20 to 30 minutes.

Practice deep breathing

Deep breathing exercises can help lower stress, regulate your nervous system, and reduce tension in your body, including your back. Take a few minutes each day to engage in deep breathing techniques to promote relaxation and pain relief.

Regular stretch breaks

Incorporate short stretching sessions, lasting five to ten minutes, throughout your day. Whether you’re on your feet for extended periods or spend hours at a desk, stretching can help alleviate tightness in your leg muscles, which can contribute to low back pain. Focus on stretching your quadriceps and hamstrings when standing and consider figure four stretches when seated.

Engage in strength training

Counteract the effects of prolonged sitting and poor posture by incorporating strength training into your routine. Strengthen muscles that help maintain an upright posture and prevent rounding of the shoulders, back, and hips. Focus on scapular retractor muscles, back extensors, and hip extensors with exercises such as shoulder blade pulls, face-down flutter kicks, Pilates swimmers, glute bridges, and donkey kicks.

Combine ice and heat therapy

Ice therapy reduces sensitivity and inflammation, while heat therapy relaxes muscles and enhances blood flow. You can use both methods to relieve back pain. Start with ice therapy and alternate with heat therapy. Alternatively, use heat before physical activity and ice afterward. Apply each therapy for 10 to 20 minutes at a time as needed.

Adjust your sleeping position

Your choice of mattress and pillow is crucial for comfort and pain reduction during sleep. Additionally, your sleeping position can impact back health. Stomach sleepers may experience increased stress on their backs. To alleviate this, consider sleeping on your side or back, and use a pillow between your knees. This position aligns your spine neutrally and reduces stress on your hip and back joints.

Incorporating these habits into your daily routine can contribute to better back health and help manage and prevent back pain effectively.