Daily Habits to Alleviate Back Pain

By Jeff Quinn

Trying to determine the cause of back pain can be quite complicated but when it comes to preventing back pain, it’s actually quite simple - it comes down to relieving the pressure, reducing strain, protecting the spine and strengthening the muscles. Simple changes in your daily routine can make the difference.

Elevating your legs while you sleep will slightly relieve pressure on your back which is why sleeping with a pillow under your knees is a good idea.

A regular strength-training routine that focuses on your core muscles will help reduce your risk of back related incidents like strains and muscle spasms. For a stronger more flexible back try to incorporate any kind of abdominal strengthening exercise into your workout at least 2 times a week.

Keeping the bones in your body strong, especially the bones in your spine, can help prevent disease such as osteoporosis. This is one of the most common causes of back pain in later life, particularly for women. To help keep your bones strong be sure to get plenty of calcium and vitamin D. Try milk, yogurt, leafy greens or vitamin supplements but be sure to consult your doctor before taking any kind of supplement.

To reduce the strain on your back while standing, choose comfortable, low heeled shoes. For women who like pumps, try to choose heels that are less than one inch.

Bad posture puts strain and stress on the back. Over time, it can actually change the shape of the spine altogether. Good posture will protect your spine so try to avoid rounding your shoulders, slouching or bending sideways while you stand. This also goes for good posture techniques while sitting in your office chair.

“Most people never run far enough on their first wind to find out they've got a second. Give your dreams all you've got and you'll be amazed at the energy that comes out of you.” ~ William James


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Echelon Health and Fitness

1160 White Horse Rd,

Voorhees, NJ 08043

Phone. 856-454-2976


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