Lower back pain can cause a lot of difficulty in our daily lives. It can hinder day-to-day activities, slow us down, and make us weaker, forcing us to take more hours of rest. Lower back pains are so common that it is estimated that 80% of the entire population will experience it at some point in their lives. Let us look at a few lifestyle changes to reduce lower back pain.
1. Increase vitamin intake
Low back pain is associated with lack of certain vitamins. Many researches have pointed out that increased intake of vitamin D and calcium can help reduce, and eventually treat, lower back pain. Calcium can be obtained from milk, green vegetables, and even supplements. Vitamin D can be taken from certain parts of the fish, beef liver, cheese, and egg yolk.
Exercising can help reduce symptoms of many diseases and disorders. A good routine focused on straightening your lower back can help bring the pain under control. We recommend exercising under the guidance of a licensed trainer, since a wrong routine can make your back pain much worse.
Stretches are easier than exercises. These simple routines can be done even while you’re sitting on your chair, bed, or sofa. Try to set a reminder for every 20 minutes during your work hours to get up and do some stretching activities. This will provide blood circulation and reduce back pain occurring due to long hours of sitting.
4. Reduce your load
If you’re someone who does a lot of lifting, be it at the gym or at home, then try and reduce the weight. This also applies to those who carry heavy shoulder bags to school or work, a heavy laptop, or even a camera.
Excess amounts of heavy lifting with bad form is linked directly to chronic lower back pain. With time, it can get worse. Consider reducing the amount of stuff you carry around, or try shifting the load from one shoulder to the other after certain intervals. In these cases, instead of a one-sided bag, a backpack with two straps to hold on to either of your shoulders should be a much more suitable option.
5. Increase movement
Whether you are at home or at your office working, try to limit your time on the chair. Move around, walk, or even stand between hours of sitting. This will reduce the amount of stress your spine has to bear and will reduce back pain, or prevent it from recurring.
6. Work on your posture
Often the wrong posture can get you into all sorts of difficult positions, and this is especially true for lower back pain. Slouching over desks for long periods can cause lower back pain. Straighten up your back and be mindful of your posture.
We hope these easy lifestyle changes to reduce lower back pain will work for you, too. In case you are unable to manage the pain, we recommend consulting your doctor immediately.