5 Ways to Ease Your Back Pain for Good

Our team at Princeton Sports and Family Medicine, P.C. knows how pervasive ongoing back pain is, which is why we develop personalized back pain recovery programs. 

However, you can ease back pain with lifestyle changes and modifications. Today, we’re sharing five strategies that, when combined with your recovery treatments, can help you achieve long-lasting relief. 

A wide range of causes

Back pain is a complex condition with a wide range of causes. Your back pain recovery program will address the underlying cause of your pain or reduce your symptoms since some conditions, such as arthritis, cannot be cured. 

Some common causes of back pain include: 

• Arthritis: osteoarthritis is a wear-and-tear condition that affects the joints of the spine, as can other forms, including rheumatoid arthritis
• Soft tissue strain: awkward movements, overexertion, and heavy lifting cause pain in the muscles and ligaments supporting the spine
• Herniated discs: the cushioning discs between vertebrae can rupture, putting pressure on nerve roots, most often in the lower back and the neck
• Osteoporosis: loss of bone density can lead to compression fractures in the spine

In many cases, these and other changes to the spine compress or irritate nerve tissue, resulting in back pain symptoms. Sometimes, muscle strength and automatic body functions might be affected because nerves play a role in these processes. 

5 ways to ease your back pain for good

Lifestyle can reduce pain. Integrating these strategies along with medical treatment offers ongoing improvements. 

1. Controlling your weight

Because your spine is at the rear of your body, it delivers structural support. Adding body weight multiplies the force of those extra pounds on the spine. Even small amounts of weight loss provide significant pressure relief on your back.

2. Walking and stretching daily

Adding 30 minutes of walking (or other low-impact exercise like swimming) provides a wide range of health benefits, including aiding weight loss efforts. Improvements to cardiac health often result in lower overall pain levels. 

3. Improving your posture

Your body is made to move, so long periods spent sitting or standing in a single position work against you. Learn to reset your posture frequently. Sit or stand every 20 minutes to take a break from your regular working position. 

4. Address your sleep

Sleep is when your body heals, so deep and long sleep reduces back pain. You can also add a knee pillow to reduce strain on your back as you sleep. Side sleepers can place a pillow between their knees, while back sleepers can benefit from the pillow under their knees. 

5. Changing Your lifting mechanics

Whether you lift heavy objects daily or occasionally, using good form takes the load off your spine and its supporting tissues. Engage your leg muscles to reduce the strain on your back, and avoid twisting while carrying heavy loads. 

Back pain relief is in your power to change. Call or click to schedule a personal back pain consultation with our physicians at Princeton Sports and Family Medicine, P.C. today.