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3 Ways To Start From The Ground Up To Reduce Back Pain

13 June 2017

Edward Payne

Back pain is a common problem that is not always due to significant back injuries. If you notice problems with your back, you should consider the different aspects of your lifestyle that may contribute to the problem.

Rethink Your Footwear

The shoes you wear can be a significant contributor to back pain, especially if you are physically active throughout the day. It is important to limit the heels you wear, even if you are not on your feet for many hours. Many heels, although fashionable, not only affect your feet, but your entire musculoskeletal system. If you must wear heels, choose options with a thick heel and solid platform, making it easier to balance on your feet. Closed heels are a better option than open shoes, because they provide little or no way to support the foot. Conversely, wearing shoes with a soft sole and little foot support can cause back pain. If you work in a casual environment, stick with athletic shoes, especially if you walk and stand throughout most of your day.

Work On Your Core

Weak muscles in the back and abdomen can make back pain worse. Start with simple exercises to help strengthen your core muscles. One option is crunches or sit-ups. It is okay to start out doing crunches while in the seated position if a traditional sit-up causes pain or you cannot lie on the floor. When you perform crunches or sit-ups, try to contract your upper and lower abdominal muscles. Even simple stretching can have benefits for back pain. Several times throughout the day, move around and stretch your core muscles by bending side-to-side at the waist, then forward and backward. Stretch your core muscles as much as you feel comfortable. In some cases, simply having tight back muscles can contribute to significant pain.

Improve Your Posture

When you are sitting, try to sit with your back straight and your head and neck in a neutral position. Many people who work at the computer throughout the day may notice they are often hunched over their desk, often because it is difficult to maintain good posture when working at a desk for long periods. Purchasing a supportive desk chair can make it easier to maintain good posture. In the early stages of retraining yourself to have better posture, it is easier and less taxing to rely on the chair's back support. As you become more accustomed to sitting in a proper position, encourage yourself to maintain this posture without relying on the back of your chair.

By starting with your feet and working your way up, you may find ways your lifestyle causes or exacerbates back pain. In many cases, simple changes can have a significant impact on pain. Contact someone, like The Pain Management Group, for more help.

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