Do you find our website to be helpful?
Yes   No

Managing Back Pain: Lifestyle Remedies

If you have back pain, you’re far from alone. About 80% people experience lower back pain at some point in their life, according to the National Institutes of Health. No matter the cause, back pain can seriously impact your day, from affecting your ability to work to precluding you from your favorite recreational activities. 

If you want to get rid of back pain without drugs or surgery, you may be able to do so by making a few lifestyle changes. In this blog, Kenneth Varley, MD, of Southern Pain Specialists in Birmingham, Alabama, outlines five easy lifestyle changes you can make that may alleviate your back pain.

1. Lose extra weight

If you’re carrying around too much extra body weight, it may be contributing to your back pain. Extra weight can put extra stress on your bones and joints, including your spine, so shedding a few pounds is often a good first line of defense against persistent back pain.

2. Start and end your day with stretches

A few simple stretches at the start and end of your day could be the remedy you need. Research shows that stretching out the muscles in your back, buttocks, hips, and hamstrings can significantly decrease back pain. 

3. Engage in low-impact exercise

A study of more than 30,000 adults found that exercising for just one hour or more each week can alleviate pain in the lower back, neck, and shoulders. You don’t want to exacerbate your back pain, though, so stick to low-impact exercise, such as walking, swimming, water aerobics, cycling, and yoga. 

4. Get a new daily bag

Perhaps your work or school bag is the offender causing your back pain. If you carry a heavy bag every day, it may put stress on your spine, especially if you carry it in an awkward or inefficient position. If you can, opt for a two-strap backpack instead of a satchel, sling, or other single-strap bag. Make sure to wear the backpack with both straps, and don’t let it sag.

5. Pay attention to your posture

How’s your posture, really? Be honest with yourself. Do you slouch or sit in odd positions? Do you tend to scrunch up your shoulders with tension? Most people have poor posture, especially those who work sedentary desk jobs that require them to sit all day. You may be able to reduce your back pain simply by paying attention to your posture and correcting it when you slouch. 

To learn more about back pain, explore options for treatment, or have a consultation with Dr. Varley, book an appointment online or over the phone with Southern Pain Specialists today.

You Might Also Enjoy...

Posture Matters When It Comes to Spine Health

We all frowned when someone in authority told us to sit up straight as kids. As adults, many of us are paying the price for the lack of attention we paid to our posture. Read on to learn how a poor posture can develop and the problems it can cause.

Recognizing the Early Signs of Nerve Damage

If you feel pins and needles in your arms and legs even when they don’t “fall asleep,” you may be experiencing the symptoms of nerve damage. That’s just one early sign. Read on to learn some of the other signs.

Understanding Sacroiliac Joint Issues

Do you feel a sharp pain that shoots from your hips to your legs, or perhaps a dull ache in your lower back that never seems to go away? These are both signs of potential sacroiliac joint problems. Read on to learn more.

Vitamin D and Bone Health

Many people know they should get an adequate amount of vitamin D, but not many people know why that is. Read on to learn about vitamin D’s health functions, including how it helps support healthy bones.

Traveling With Arthritis: 5 Tips

Arthritis flare-ups are enough to make some people with arthritis avoid travel entirely. But people with arthritis deserve vacations, too! To lessen the potential for pain when you travel, try these five tips.

Am I A Candidate For Radiofrequency Ablation?

Are you searching for relief from chronic pain with no success? If so, radiofrequency nerve ablation may be able to help. This revolutionary treatment interrupts the pain signals sent from problematic nerves. Read on to learn more.