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If you’re experiencing a bad back, you’re not alone. Four out of five people experience back pain at some point, and it’s one of the most common reasons for visiting the doctor.
Back pain can come in various forms, from a dull ache to sharp pain, and has a lot of possible causes. Some back pain is caused by sprains, fractures, or other injuries, or it can come from a medical condition, such as arthritis or spinal stenosis. Some people experience back pain due to a sedentary lifestyle or being overweight.
Most lower back pain will get better on its own within a few days or weeks, and surgery is rarely needed. Lots of self-help strategies can be very effective at managing and preventing back pain, although sometimes, you might need help from a doctor or chiropractor.
Get More Excercise
If your back hurts, you might think it’s better to limit exercise and rest. A day or two of rest can help, but more than that might not be good for you. Regular physical activity helps to ease inflammation and muscle tension.
Watch Your Weight
Carrying extra weight, especially around your middle, can make your back pain worse by shifting your center of gravity and putting more strain on your lower back. Stay within about ten pounds of your ideal weight to control back pain.
Smoking restricts the flow of blood, which contains nutrients, to your spinal discs, so smokers can be extra vulnerable to back pain.
Change Your Sleeping Position
Your doctor can advise you on the best sleeping position to avoid back pain. A common suggestion is on your side with your knees slightly pulled up towards your chest. If you like t sleep on your back, put a pillow under your knees and another under your lower back. Sleeping on your stomach isn’t advised for back pain sufferers, but if you really can’t get comfortable any other way, put a pillow under your hips.
Pay Attention To Your Posture
The best chair for avoiding back pain is one that has a straight back or low-back support. Keep your knees a little higher than your hips. Prop your feet on a stool if you have to. If you’re going to be standing for a long time, hold your head up and pull your stomach in. If you can, rest one foot on a stool and switch feet every few minutes.
Be Careful How You Lift
Never bend from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscle and holding the object close to you as you stand back up. Avoid twisting your body as you lift. Push than rather pull heavy objects if you can, as this is easier on the back.
Avoid High Heels
Heels shift your center of gravity and put a strain on your lower back. If you’re going to wear heels, stick to one inch of height. If you have to wear a higher shoe, being some low-heeled shoes with you and change if you start to feel uncomfortable.