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5 Ways to Prevent Everyday Back Pain

Man sitting at desk experiencing discomfort and holding back

Throughout our lives, everyone experiences aches and pains of varying degrees. At our Phoenix-area walk-in clinics, we want to ensure you’re prepared to prevent these pains before they even begin. Nearly two-thirds of Americans live with back pain every day and 37 percent don’t seek treatment. Prevent back pain before it even begins with these simple tips from our medical professionals.

Some back pain is caused by a traumatic event, such as a fall or car accident. Most back pain, however, is caused by everyday activity. For instance, lifting heavy objects, sitting at a computer all day or bending over to complete household chores can all create tension in your back. These activities are unavoidable, but the back pain associated with them isn’t. By following these tips, you will be able to prevent common back pain and get back to enjoying life!

1.Exercise is key. Your muscles were made to work for you, but you have to take care of them. By moving your body and engaging in frequent exercise, you can eliminate back pain that is the result of inflammation and muscle tension. We encourage you to exercise a few days per week to lower the stress that is being placed on your back.

2.Eat a well-balanced diet. Excess weight, especially around the body’s midsection, can strain your back and cause pain after simple or uncomplicated tasks. By eating a healthy diet, you can start to eliminate back pain. Maintaining a healthy weight also comes with a wide variety of health benefits associated with living a healthier lifestyle.

3.Keep an eye on your posture. If your job requires you to sit at a computer all day or stand for long hours, odds are you’ve experienced some discomfort in your back. The best solution is to focus on your posture. When sitting, choose a chair with a straight back and keep your knees level with your hips. You can add a pillow or adjust your seat to keep your lower back supported. If standing, keep your head up and stomach pulled inward. Placing one foot on a stool at a time in 15-minute increments can help you feel less fatigued and puts less stress on your back.

4.Practice proper lifting techniques. Even small objects can cause back pain if they are lifted incorrectly, which is why practicing the proper lifting technique is so important. Never bend from your waste to lift an object. Always bend your knees and squat down to the object. Keeping your stomach in, lift the object as close to your body as possible. Lifting this way can prevent serious injuries from occurring.

5.Change your sleeping position. Your back can be affected by your sleep patterns, even when you aren’t moving. Remember, not all sleeping positions were made equal. To relieve back pain caused by your sleeping position, your doctor may recommend sleeping on your sides with your knees slightly pulled up towards you. If you sleep on your back, try putting a pillow under your knees and one under your lower back for extra support. Sleeping on your stomach is damaging to your back, but placing a pillow under your hips can add support to reduce stress on your back. If pain continues after postural changes have been made, consider a new mattress with a softer or firmer surface.

Keeping your back pain-free starts with everyday activities. Evaluate how you complete tasks throughout your day and look for ways to improve. At Phoenix Family Medical Clinic, we offer same-day care as well as appointments for patients with no insurance. If you suffer from frequent back pain, consult a doctor before attempting any of these home remedies. To schedule an appointment, visit us online today.