Top 20 Ways To Avoid Back Pain!

Erin M • July 25, 2018

Back pain is one of the biggest problems in the United States. According to a recent study, anywhere from 60-80% of Canadian adults suffer from pain in their lumbar spine. It is also one of the leading causes of missed work every year. There are TONS of ways to treat this issue, but we are here to tell you how to avoid it all together! Check out the top 20 ways to keep back pain away:

20. Get up and walk around a bit! If you sit at a desk all day set a timer. You should take a moment to stretch and walk around a bit ever 45-50 minutes.


19. When you sit down, sit with your spine in a neutral position and your knees at a 90-degree angle. Make sure your middle and lower back are supported. Don’t waste your money on an expensive ergonomic chair. Just make sure you’re sitting properly.


18. Your computer should be at eye level. If it is too low you will naturally slump forward in your chair, and it’s no better if it’s too high. Then you will be straining your neck as you raise your line of sight.


17. Using a footrest to support the balls of your feet can take some of the load off of your spine.


16. Stand and sit up straight. As hard as it is, slumping does more harm than good. Plus, when you stand and sit straight you strengthen the muscles in your spine.


15. This is easier said than done but try to avoid stress. When you feel stress, you tend to tense your muscles. This constant tension can cause back, shoulder, and neck pain.


14. Be selective in hand bags and briefcases. Having a wide adjustable strap that can reach over your head is ideal. By wearing the strap cross-body and distributing the weight of your bag more evenly, you can avoid pain in your shoulders and back.


13. Are you carrying around some extra weight? Being over-weight can put extra strain on your back. That strain causes pain, and we all know that’s no good.

12. Do back strengthening stretches and exercises at least 2 or 3 times a week.


11. Along with strengthening your back, strengthen the rest of your core. This will help provide a more stable support system for your spine.


10. Physical activity on a regular basis can also be important. It has been shown to help ease inflammation and muscle tension.


9. Are you a smoker? Smoking restricts the flow of blood to the spinal discs which can cause inflammation and back pain. Give quitting another try!


8. Stay healthy and eat a balanced diet. When your body and mind are healthy they can work harder for you.


7. Do you sleep on your stomach? Did you know that this is the worst sleep position for easing back pain? Give sleeping on your back a try, or better yet, sleep on your side with your knees inclined toward your chest.


6. If you are going to sleep on your back, try placing a pillow under your feet or knees. This helps to ease the pressure in the lower back. By doing this you can reduce the amount of pain you experience throughout the night.


5. Are you an early bird? A morning person? Well, instead of hopping right out of bed when you get up take a minute. Stretch your muscles and make sure they are ready to handle what you’re going to throw at them. This will help any undue strain or tension when you start the day.


4. You should also have the right mattress. Every body is different, so you may need a firm mattress, or a softer one. It’s important to find out what works for you.


3. Keep your mattress in good shape. It won’t do you any good to have the right kind of mattress if it is worn out and broken. Check with the mattress manufacturer and see how often they recommend you replace it.


2. To avoid a more serious, pain-causing disease like osteoporosis, take in more Calcium and Vitamin D. This disease can be a major factor later in life, especially in women so do what you can to prevent it now.


You’ve been waiting and the time has come for you to find out what the number 1 tip for avoiding back pain all together. So here it is:

1. Get regular chiropractic adjustments. Your spine houses your spinal cord, the information super-highway of your nervous system. If you have vertebrae that are misaligned then it can irritate the nerves that feed the rest of your body. A Chiropractor is uniquely trained to correct the misalignments in your spine and keep you feeling healthier.

From Active Release Techniques and Pediatric Care, to Sports Injuries and Kinesio Taping, we will customize a treatment plan specific to your health care needs. Call us today at 905-945-3730 to make an appointment with one of our chiropractic specialists at our conveniently located office at 17 Ontario St. in Grimsby, Ontario.

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