Determining the exact cause of a backache is a complicated process. Often at times, spine and back doctors will run several tests to determine the possible causes. At the same time, there are many daily habits that you can adopt in order to get rid of back pain. Even if these habits do not completely alleviate your symptoms, they will prevent the symptoms from getting even worse.
When it comes to backache, it is all about protecting the spine, strengthening the muscles, reducing the strain, and relieving some pressure.
Daily habits to prevent back pain
In this regard, we have listed down some very simple daily habits that you can adopt in order to calm your symptoms down. These include:
Work on your core strength
There are a number of health benefits of exercising and working out. In case you adopt a regular strength-training schedule for your core muscles, your back will become stronger. This way, you may also be able to prevent a number of back injuries and problems including muscle spasms and strains.
So make sure that your workout program includes a sufficient amount of abdominal and back strengthening exercises, at least two times a week. This will allow you to develop a more flexible and stronger back.
Sleeping with pillows under the knees
In case you are sleeping on your back, your spine may feel extra pressure. If you elevate the legs slightly, this pressure reduces drastically. It can further be cut into half by placing a soft pillow under the knees.
Try changing the shoes
High heeled shoes are also one of the lesser-known causes of back pain. This is because they throw the body out of its natural posture. As a result of this, the back muscles need to struggle constantly to keep the spine in shape. This can result in back muscle pain.
So to prevent your symptoms from getting worse, try to wear low-heeled and comfortable shoes more often. In general, shoes that have a heel less than an inch are good for your back.
Do not slump on the desk
When you are sitting on an office chair, try to maintain a good sitting posture and avoid slumping. In general, your back should be very straight when you are sitting. The same rule also applies when you are standing. To support your back properly, it is very crucial to sit in the correct posture. This is especially important if you spend a big part of your day sitting on a chair.
In this regard, you can also make use of ergonomic chairs that are designed to keep the body in good shape. Still, if you are not used to sitting straight, you may have to struggle a bit in the start. Over time, your body will become used to sitting in the natural possible.
Moreover, also try to keep your knees a little higher than the hips when you are sitting.
Increase your intake of vitamin D and calcium
You cannot stress enough on the benefits of having strong bones. One of the most common causes of backache as you grow old is osteoporosis. This can be prevented by proper intake of calcium and vitamin D which will strengthen the bones. Strong bones, at the same time, will relieve the symptoms of osteoporosis.
You can find plenty of calcium in foods such as vitamin supplements, leafy green vegetables, yogurt, and milk. At the same time, vitamin D is found in egg yolks, fatty fish, beef liver, and cheese. However, before you start taking any supplements, consider asking your back pain specialist Woodbridge.