Stop Your Back Pain with These 6 Simple Habits

The Captain
By The Captain November 9, 2020

Wellness Captain Preventing and Treating Back Pain

Unfortunately, back pain is one of the most common complaints among people of all ages. Sitting at the desk for hours, sleeping on the wrong mattress or simply having a sedentary lifestyle can affect your back in the long run.

In fact, I think at some point we’ve all experienced this type of discomfort – some worse than others. Thankfully, all it takes to improve your condition is to adopt a few small habits daily which can make a big difference.

Curious enough? Here are ten of the most popular changes you can make to prevent or treat your back pain!


Get more calcium and vitamin D

Strong, healthy bones are the best recipe to prevent long-term illnesses such as osteoporosis. This disease is among the most common causes of back pain among the elderly population, especially for women.

One of the best ways you can improve your bone structure is by consuming a diet rich in calcium in vitamin D. Luckily, these nutrients are found in some of the most common foods on earth! Calcium, for instance, can be found in:

  • Milk
  • Yogurt
  • Leafy greens (spinach of kale)

Meanwhile, the best sources of vitamin D are:

  • Fatty fish (salmon)
  • Egg yolks
  • Cheese
  • Beef liver

Wellness Captain ATTENTION! Nowadays, many marketers are promoting supplements as a way of improving your daily nutrient intake. Specialists recommend to try improving your diet before opting for supplements – and if you do believe you need such treatments, make sure to talk to your doctor first.

Lift lighter weights

Weightlifting can bring plenty of health benefits in the long run as it strengthens your muscles while maintaining a healthy bone structure. However, pushing yourself too hard by lifting heavier things may have the exact opposite effect – and I’m not just talking about your workout sessions at the gym.

As it turns out, even your laptop bag or a week’s worth of groceries can put too much pressure on your spine, which leads to back pain. Next time you go shopping, for example, try using a rolling cart with wheels; trust me, your back will thank you!

 RELATED: Treating Back and Neck Pain at Home (Alternative Therapies)


Sleep with a pillow…

…but not where you think. One of the biggest threats to your back’s health is the pressure it gets when you sleep on your back.

If you know you’re a back sleeper, placing a pillow under your knees can relieve some of the pressure on your back during nighttime.

Wellness Captain Preventing and Treating Back Pain

Improve your posture

Working in an office chair for hours? Ideally, you should apply the same posture techniques recommended when standing. Our post on 5 Simple Tips to Keep Great Posture at Any Age can be a great starting point to create healthier habits with this matter.

Additionally, you should make sure that you’re using a good quality chair which supports your lower back; also, your knees should ideally be higher than your hips as you sit down.

Lastly, take as many breaks as possible and move around the room or stretch with every occasion. These might seem little things, but they definitely have a big impact in the long run!


Focus on core workouts

I think by now we all acknowledge the importance of doing at least 30 minutes of exercise daily. Of course, even simple activities such as walking can bring a positive impact – but they may just not be enough to ease your back pain.

What works instead is starting a strength-training routine suited to your age, lifestyle and physical condition. When you strengthen and grow muscles around the back and abdomen, you reduce your risk for muscle spasms and strains. Additionally, this type of workout keeps your spine protected every time you’re lifting heavier loads.

Get new shoes

We all have a favorite pair of shoes we wear much more than anything else. Although you may feel that your shoes are comfortable, it might be just an illusion caused by how much you’ve already worn them.

Ideally, you should wear comfortable shoes with a low heel (or no heel at all); specialists recommend wearing shoes with less than a 1-inch heel. If you’re not into sportswear, you could look into premium brands who focus on designing elegant shoes in a comfortable manner.


Wellness Captain Nobody likes to be in pain. Here are other posts that can help you feel healthier and happier in the long run:


What are you doing when your back pain strikes? Share your tips and natural remedies in the comment section and we’ll drop a health tip in return!

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