Seven Ways to Prevent Back Pain

Back pain can be debilitating, making it hard to get out of bed in the morning and even harder to sleep at night. While we can’t prevent it from happening completely, there are plenty of ways we can keep our backs healthy and pain-free so that it doesn’t affect us as much when it does happen. Here are seven ways you can prevent back pain and keep your back happy and healthy.

Keep moving

Your spine is supported by a ton of small muscles that are used to stabilize your body. This means if you don’t keep them in tip-top shape, your back will suffer. If you sit at a desk all day, try doing some exercises like toe touches or reverse crunches every hour or so. They are easy to do and will get those muscles working without aggravating your low back pain. You can also get an exercise ball and roll it under your butt when you sit down on it; it forces you into an upright position without hurting your back (too much).

Sleep on a good mattress

A good mattress is a must if you’re trying to keep your back healthy. If you have trouble sleeping at night, consider a new mattress; it can help relieve pressure on sensitive points in your body and give you some pain relief during those long nights of tossing and turning. If your mattress is over ten years old, get rid of it—it might not be giving you proper support anymore. Likewise, don’t buy mattresses that are too soft or too hard; they might be comfortable at first but will wear out quickly and make it difficult for you to sleep well later on. Before buying a new mattress, talk with a professional about what type will best suit your body type and sleeping style.

Get up slowly

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Maintain good posture

Poor posture is a major contributor to low back pain. When you stand, sit, or move improperly (all of which we do a lot in our daily lives), you put unnecessary strain on your muscles and joints—which can lead to pain, inflammation, injury, and more. To ensure that your back stays healthy, it’s important that you maintain good posture when standing or sitting.

Try a heating pad

A heating pad is a great way to relax your muscles and relieve pain. If you have back pain, try lying down on a heating pad for about 10 minutes. Heat causes blood vessels in your body to dilate, which helps reduce inflammation and allow for more oxygenated blood flow in areas where there’s inflammation. This can actually help reduce inflammation and alleviate pain.

Stretch regularly

If you’re struggling to heal a broken family, it can be especially hard to break away from those obligations long enough for exercise. But stretching regularly is one of the best ways to keep your back pain at bay—it improves flexibility and circulation, loosens muscles and reduces stress that can contribute to muscle tightness. Make time in your schedule every day (even if it’s just 10 minutes) for some stretches that target all parts of your body.

Stay hydrated

Dehydration has been shown to exacerbate low back pain. Keep a water bottle with you and drink at least half your body weight in ounces every day. If you’re trying to lose weight, carry a water bottle around and set a reminder on your phone or use an app like Health. If you have chronic back pain, drinking more water won’t cure it overnight—but it can keep your symptoms under control. For example, University of Toronto researchers discovered that patients who drank eight glasses of water daily experienced less pain than those who drank just two glasses per day. And if you’re wondering how much liquid that is in practical terms: A glass is about six ounces, so try for three big glasses each day (or two with meals).

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