Dubai, United Arab Emirates (CNN) — Unfortunately, many people are not aware of the daily activities that lead to back pain, or the steps they can take to avoid it.
And if you suffer from back pain, read on for 6 things you can do every day to prevent the problem:
Move more
Our bodies need to move enough throughout the day to maintain joint movement, and blood circulation in our muscles to avoid stiffness, which contributes to pain.
This is especially true of the spine and back muscles.
You may feel like you’ve heard this a lot, but if the weather’s good, don’t look for the closest place to park your car to the store.
Do not use the elevator if you have the option to go up to another floor using stairs.
And when you need to sit for long periods, set an alarm to get up every hour to be active for a few minutes.
Don’t overuse your dominant side
When we overuse our dominant side, it creates patterns of weakness and tension in the muscles, which increases pain and potential for injury, especially in the back area.
Consider activities that you repeat throughout the day that shift your weight to one side only, such as opening doors, carrying a bag, holding your pet’s leash when you take it for a walk, etc.
Correction of imbalance
Just as you alternate which side you use to balance your body, you must also be aware of and correct imbalances in movements that are supposed to be symmetrical.
This includes activities such as walking, running, cycling, swimming, and more.
Our bodies are designed to perform these activities in a balanced, alternating pattern.
When we stray from this symmetry using one side more, it can overuse the back muscles on one side of our bodies, create stress in the spine that leads to back pain, and increase the possibility of injuries.
Avoid bending your back
It may seem that the only thing you need to do to avoid bending your back is to realize that you are doing it, and then stop.
But how you correct your posture is also important.
And don’t just throw your shoulders back, posture and breathing are closely related.
Therefore, you must observe your breathing while sitting in an upright position, taking some long and deep breaths while moving the lower rib areas to make the rib cage in a better position to support your position, and avoid unnecessary back pain.
Mindfulness
Research indicates that psychological stress is a risk factor for back pain.
Since most psychological stress results from focusing on the past or the future, focusing on the present moment reduces stress.
And practicing mindfulness for a few minutes a day can go a long way when it comes to reducing the impact of stress.
In addition, mindfulness activities such as meditation, tai chi, and qi kung have been shown to be effective in reducing back pain.
Be proactive
If you are a person who suffers from back pain on a regular basis, then you need to take your back health as a responsibility as well, and make a plan of daily activities that you can do to enhance your back health.
This means sticking to some of the tips mentioned above, but because different factors can cause back pain, you need to learn more about the cause of the pain to determine the best course of action for you.
And if your back hurts at the end of the day, don’t think it’s just a “bad” day.
And ask yourself if you are doing activities that you know will help you avoid stress and pressures that cause you to feel uncomfortable.
A proactive approach every day to building a healthy body is key to preventing back pain.