10 Daily Habits to Help Reduce Back Pain - Karen Salmansohn

10 Daily Habits to Help Reduce Back Pain

reduce back pain
Part of reducing different types of back pain involves changing what you do each day. Here are daily habits that can reduce chronic pain in your back area.

About 50 million American adults are dealing with pain every single day.

Chronic pain can have a negative impact on your ability to work and socialize. It can ruin a good mood, impact relationships, and influence your quality of living.

Are you suffering from chronic back pain?

Taking over-the-counter medications can sometimes cause adverse effects. In many cases, these medications can become addictive, or you could develop a tolerance.

Instead of using over-the-counter medications, consider these ten natural methods to reduce back pain.

10 Daily Habits to Help Reduce Back Pain

With these tips, you can ease the pain without adverse side effects. Discover natural pain relief with these ten tips today!

1. Exercise

exercise healthy habit
One of the best ways to reduce back pain is to develop a daily workout routine.

Get moving! Movement can help reduce pain by encouraging your body to produce endorphins. Endorphins are a natural chemical that can keep pain signals in your brain from firing.

In addition to reducing pain symptoms, endorphins can improve your mood and your quality of life.

To improve natural endorphin production, you need to start exercising! A daily workout routine can also help:

  • Prevent re-injury
  • Minimize future pain
  • Strengthen your muscles
  • Keep blood sugar levels from rising
  • Reduce your risk of heart disease
  • You lose weight

If you’re struggling to create a workout regimen, consider consulting a physical therapist or doctor. You might also consider working with a personal trainer. Or you can get a life coach – who encourages you to do more self loving behavior. (I offer 1-on-1 coaching here.)

If you have a serious medical condition, working with a professional can also help you avoid future injuries.

Once you start exercising, stick to it! Consistency is key. As you strengthen your muscles and get in better shape, you’re less likely to hurt your back in the future.

Exercise will also keep your weight down. Obesity is one of the most common causes of back pain. Reducing your weight, especially around your stomach, can keep unnecessary strain off your back.

I offer a results proven video course to stop emotional eating – here  – which has helped many thousands of people to master thoughts and habits around food.

2. Improve Your Diet

reduce back pain
A few other common causes of back pain include:

  • Muscle or ligament strain
  • Bulging or ruptured disks in your spine
  • Arthritis
  • Osteoporosis
  • Skeletal irregularities

Meanwhile, your risk of back pain can increase due to:

  • Diseases (like cancer and arthritis)
  • Old age
  • Lack of exercise
  • Excess weight
  • Smoking
  • Improper lifting
  • Psychological conditions (like depression and anxiety)

Determining the root cause of your back pain can help you learn how to reduce your back pain.

For example, let’s say your back pain is caused by osteoporosis. You might want to strengthen your bones by eating foods that are high in calcium and vitamin D.

Foods that are rich in calcium include milk, yogurt, and leafy greens. You can increase your vitamin D intake by eating fatty fish, cheese, or egg yolks.

What if your back pain is caused by an injury or inflammation?

In my bestselling health and longevity book, Life is Long, I share a lot about how you should eat more anti-inflammatory foods like:

  • Green leafy vegetables (kale, collards, spinach)
  • Fatty fish (sardines, salmon, tuna, mackerel)
  • Fruits (cherries, blueberries, oranges)
  • Nuts (almonds and walnuts)
  • Tomatoes
  • Olive oil

Try to prioritize foods that are high in natural antioxidants and polyphenols.

At the same time, it’s essential to avoid foods that can increase inflammation. 

reduce back pain
These can include:

  • Refined carbohydrates
  • Red meat
  • Margarine
  • Soda and sugary beverages
  • Fried foods

Changing your diet can help reduce your back pain. It can also lower your risk of diseases like diabetes and cardiovascular disease.

3. Sleep Sideways

Instead of sleeping flat on your back, try switching over to your side. Make sure you have a good mattress and supportive pillow, too. Otherwise, you could fall asleep in an uncomfortable position, which could add stress to your back.

Often enough, back pain occurs due to wear and tear on the body. Sleeping poorly can cause damage to your joints, discs, spine, and muscles.

There are two main ways you give your back the support it needs.

reduce back pain
First, consider looking into a better mattress.

Your mattress can have a significant impact on your sleep comfort. If your mattress is old, lumpy, or sagging, it’s time for a new one.

While buying a new mattress might seem expensive, you’ll likely feel the difference the first night you make the switch.

Secondly, consider sleeping with a pillow between your legs.

This option is ideal if you don’t want to pay for a brand new mattress just yet.

Try positioning the pillow to relieve the pressure on your back. If you’re still waking up in pain, try the rest of these tips for easing your back pain.

Changing sleeping habits can ease your pain and help you get the rest you need to take on a new day.

4. Try CBD

About 14% of Americans are already using cannabidiol (CBD) products. Of those using CBD, 40% use it for pain. Another 20% use CBD for anxiety, while 11% use it to help them sleep.

CBD works by acting on your body’s endocannabinoid system (ECS). Your ECS is responsible for regulating different bodily functions, including:

  • Sleep
  • Mood
  • Appetite and digestion
  • Cardiovascular system function
  • Metabolism
  • Bone remodeling and growth
  • Liver function
  • Skin and nerve function
  • Stress and anxiety
  • Motor control
  • Memory and learning
  • Pain and inflammation

Inflammation is the body’s natural response to illness, injury, and invaders. A little inflammation can help your body fight off disease or heal from an injury. Too much inflammation, however, can cause:

  • Cancer
  • Asthma
  • Obesity
  • Neurodegenerative disease
  • Rheumatoid arthritis
  • Heart disease
  • Type 2 diabetes

CBD can help reduce back pain.

How? It works by impacting endocannabinoid receptor activity. Its anti-inflammatory properties can reduce inflammation throughout your body. In addition to reducing pain symptoms, CBD can also help ease pain related to conditions like arthritis and multiple sclerosis.

Try using CBD as needed to reduce your back pain symptoms.

5. Improve Your Posture

stand straight chin up buttercup
How many hours a day do you spend slumped toward a computer screen? Do you duck your head toward the phone in your hands all day? Maybe your shoulders are always up to your ears.

These activities can all lead to poor posture, which is one of the leading causes of back pain.

Straightening up can make all the difference!

First, consider the chair you’re sitting in.

Try switching to a high-quality, ergonomic chair. These chairs will support your lower back and lumbar.

If you’re in a chair all day, you at least want to feel comfortable.

Secondly, consider buying monitor arms and a keyboard tray.

Make sure to adjust the keyboard tray to the right angle. That way, you can minimize your lower back pain while you’re in your seat.

Thirdly, catch yourself slouching!

Bad posture can put pressure on your back and contribute to your pain.

Make sure to keep your head up. Your head and neck should stay above your shoulders. Keep your mouse within reach to avoid leaning forward.

These fifteen back support methods can ease your pain, as well. If you’re still feeling back pain, take a break. Try moving every hour to:

  • Walk around
  • Get something to drink
  • Use the restroom
  • Stretch

Getting out of your chair for even a few minutes will give your back a break.

6. Reduce Stress

stress quote
Chronic stress can also impact your back by tensing your muscles. Look for different ways to reduce your stress, including:

I studied to be a meditation teacher and wrote a bestselling meditation guide book called Instant Calm. I suggest you use deep breathing techniques as you meditate. With each exhale, imagine the pain leaving your body.

It helps to try a few different relaxation techniques. What works for someone else might not work for you.

Try imagining a relaxing scenario, like lying on the beach, before bed.

Finding your preferred relaxation technique can keep your muscles from tensing up, which could reduce back pain.

7. Get a Massage

Are you struggling to relax and unwind? Try a soothing back massage. Daily massages can help relieve stress and tension in your back.

About 48 million Americans get massages at least once in their lifetime. Almost 90% of people agree massages reduce their pain. Nearly 50% say they use massages specifically for pain relief.

There are different types of massages you can try, too. Usually, massages involve rubbing, pressing, and manipulating your muscle. A Sweedish massage involves long strokes and deep, circular motions.

A deep massage also uses slow, powerful strokes.

Unlike other massages, a deep massage targets deeper layers of muscle and connective tissue. This type of massage is ideal if your back pain is associated with muscle damage from an injury.

If you were injured playing sports, consider a sports massage.

This type of massage is similar to a Sweedish massage and involves kneading, and movements to help your circulation and encourage relaxation. These massages are designed to treat injuries and prevent re-injury.

Did you develop your back pain from repetitive motions at work?

Consider a trigger point massage. These massages focus on tight muscle fibers that form your muscles.

A trigger point massage is ideal if you’ve injured your muscles from overuse.

In addition to helping reduce back pain, a massage can also help with soft tissue injuries, insomnia connected to stress, and anxiety.

8. Quit Smoking

stop smoking
Bad habits like smoking can enhance your back pain.

Quitting smoking can improve your long-term health – maybe even save your life!

Plus when you quit smoking, you avoid a range of health problems down the road.

For example, smoking can increase your risk of heart disease or cancer.

Nicotine is a vasoconstrictor. In other words, it can narrow your blood vessels. Narrow blood vessels make it more difficult for blood to flow throughout your body.

If your blood can’t flow, your body can’t heal. Areas that get inadequate blood flow, like discs in your spine, can even degrade further.

You need oxygenated blood to heal properly.

Many surgeons won’t complete elective spine surgery on patients that smoke.

Many of these patients also have poorer treatment outcomes.

There’s also a link between smoking and chronic pain. People who smoked transitioned from subacute pain (which only lasts four to twelve weeks) to chronic and severe pain.

Smoking can also make your pain worse. Try quitting to see if it helps!

9. Visit a Chiropractor

About 80% of the population will experience back pain at some point in their lives. In fact, back pain is the third most common reason for visiting a doctor’s office. It can cost Americans $50 billion in healthcare costs each year.

If you add in lost wages and reduced productivity, that number jumps to $100 billion!

One of the best ways to reduce back pain is to visit a chiropractor.

How do you know when it’s time to visit a chiropractor?

Look at the soles of your shoes. Is one shoe worn down more than the other?

This could indicate that your body is out of alignment. You’re probably experiencing subluxation in the spine. A chiropractor can realign your spine to make sure you don’t develop a chronic issue.

Many people who were recently in a car or motorcycle crash can benefit from a chiropractor adjustment, too. If you were in a crash, your body likely experienced a sudden jolt of pressure. You might not recognize your back pain until days or weeks after the crash.

Other signs it’s time to visit a chiropractor include:

  • Sharp, shooting pains in your legs
  • Limited range of motion
  • Joint or muscle pain
  • Headaches
  • Poor posture

A chiropractor can help relieve the tension and pain you’re experiencing. They can also improve your immune system and lung function. With regular visits to a chiropractor, you can keep your chronic pain at bay.

10. Ice Therapy

Get the rest you need to give your body time to heal. As you rest, apply ice to your back.

Ice can help reduce inflammation and ease your pain.

Try to avoid applying ice for more than fifteen minutes at a time. You can apply the ice on and off as needed to ease your pain.

Ease the Pain Away With These Habits That Can Reduce Back Pain

Ready to ease the pain away? Give these ten daily habits a try to reduce back pain. With these tips, you can improve your mobility, comfort, and quality of life.

Start living pain-free by putting these daily habits to the test.

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