There are many different actions that help to alleviate your back pain or prevent it from getting worse. It’s all about protecting your spine, relieving pressure, reducing strain, and strengthening your muscles. Changing a few daily habits helps you to maintain a healthy, pain-free back.
Change your footwears
Wear comfortable, low-heeled footwears to prevent back pain. They reduce the strain on your back while standing. Footwears with less than an inch heel are the best for your back.
Exercise your core
Strong core muscles provide support for the lower back and help to avoid injury. Low-impact cardiovascular exercises like walking increases blood flow to the spine, which supplies healing nutrients and hydration to the structures in your lower back. If exercise seems impossible to you, climbing stairs up and down or sitting on an exercise ball for 20 minutes etc. finds a way.
Correct your posture
Poor posture can make pressure on your back and thereby making degenerated discs to become more painful. Support the natural curve of your spine by using appropriate chair and remember yourself to alter your posture often. Make sure to get up and walk around at least once an hour if you sit most of the day.
Lifting heavy objects
Even if you’re young and strong, lifting a heavy weight can injure your lower back.
Improve your overall physical health
The spine reflects the overall health of your body. Anything you do to improve your general health and physical fitness will benefit your lumbar spine as well including drinking lots of water, minimizing/not drinking alcohol excessively, stop smoking/avoiding any nicotine intake etc.
It is also important to get enough sleep, as too little sleep can worsen an existing back condition.