Back pain can be debilitating, affecting what we can and can’t do in our every day lives. Back pain relief is available through many different modern treatments, but you don’t have to let it get that far. You can prevent back pain before it starts with just a few simple lifestyle changes. And most of these suggestions have other healthy benefits too.

1. Exercise

Experts suggest getting at least 150 minutes of exercise each week. That’s only about 20 minutes a day. Try walking, swimming, hiking or another favorite aerobic activity. Combine it with basic strength training for the back to strengthen the muscles that support the spine. If you sit down on the job, make sure you get up every 30 minutes or so for a quick walk around the office.

2. Nutrition

Good nutrition can help prevent back pain by supporting the spine and muscles. Vitamin A is vital to the repair of muscle tissue and Vitamin B12 supports spine function. And don’t forget calcium for healthy bones!

3. Posture

If you sit down all day at the office, make sure you have a chair that supports your back in the shape of an “S” and not the shape of a “C”. When standing, stand straight as though there is a line from your ears and shoulders, through your hips and knees. And don’t forget to lift with your legs, not your back.

4. Shoes

People spend a lot of time walking on hard surfaces such as concrete. This is a common cause of back pain that is easily prevented by wearing cushioned shoes or buying insoles that can be inserted into shoes such as women’s flats or heels.

5. Bedtime

Do you like to sleep with multiple pillows? If so, it’s time to downsize to prevent back pain. There are many types of supportive pillows meant to improve or prevent certain types of back pain.

If you do find yourself in need of back pain relief, remember that there is help. Contact Advanced Wellness and Rehab to schedule a free consultation to determine which pain relief treatments are right for you.