Dubai, United Arab Emirates (CNN) — Unfortunately, many people are unaware of the everyday activities that lead to back pain, or the steps they can take to avoid it.
And if you suffer from back pain, read on to discover 6 things you can do every day to prevent the problem:
Move more
Our bodies need to move enough throughout the day to maintain joint movement and blood circulation in our muscles to avoid stiffness, which contributes to pain.
This is especially true for the spine and back muscles.
You’ll think you’ve heard this often, but if the weather’s nice, don’t look for the closest place to park your car to the store.
Do not use the elevator if you have the option of going up to another floor using the stairs.
And when you need to sit for long periods, set an alarm to get up every hour to be active for a few minutes.
Don’t abuse your dominant side
When we overuse our dominant side, it creates patterns of weakness and tightness in the muscles, which increases pain and the risk of injury, especially in the back area.
Consider activities you repeat throughout the day that only shift your weight to one side, such as opening doors, carrying a bag, holding your pet’s leash when you take him for a walk, etc.
Imbalance correction
Just as you alternate which side you use to balance your body, you also need to be aware of and correct for imbalances in movements that should be symmetrical.
This includes activities like walking, running, cycling, swimming, and more.
Our bodies are designed to perform these activities in a balanced, alternating pattern.
When we break away from this symmetry by using one extra side, it can overuse the back muscles on one side of our body, create stress in the spine that leads to back pain, and increase the chance of injury.
Avoid bending your back
It may seem like the only thing you need to do to avoid slouching is realize you’re doing it and then stop.
But how you correct your posture is also important.
And don’t just roll your shoulders back, posture and breathing are closely related.
Therefore, you need to watch your breathing while sitting upright, taking a few long, deep breaths as you move your lower rib areas to get your rib cage in a better position to support your position and avoid unnecessary back pain.
Awareness
Research indicates that psychological stress is a risk factor for back pain.
Since most psychological stress comes from focusing on the past or the future, focusing on the present moment reduces stress.
And practicing mindfulness for a few minutes a day can go a long way when it comes to reducing the impact of stress.
Additionally, mindfulness activities such as meditation, tai chi, and qi kung have been shown to be effective in reducing back pain.
Be proactive
If you are someone who suffers from back pain on a regular basis, then you need to take your back health as a responsibility as well and make a plan of daily activities that you can do to improve your back health.
This means sticking to some of the tips mentioned above, but since several factors can cause back pain, you need to learn more about the cause of the pain to determine the best course of action for you.
And if your back hurts at the end of the day, don’t think it’s just a “bad” day.
And ask yourself if you’re doing activities that you know will help you avoid the stress and pressures that make you feel uncomfortable.
A proactive approach every day to building a healthy body is the key to preventing back pain.
