Around one in three Americans experience chronic back pain, but there are several ways to reduce the discomfort and regain control of your life. The structure of the human spine is more suited to walking on all fours, and many people still have a spinal shape designed for this mode of locomotion rather than the upright position we’ve adopted. Fortunately, research from Harvard and other sources have provided numerous actions you can take to alleviate back pain and reduce the risk of it occurring.
1. Quit smoking
Inflammation from smoking can exacerbate back pain and make it more difficult to recover. By quitting smoking, you are eliminating one source of inflammation, which will improve various aspects of your health, including your back.
2. Lose weight
Extra body weight, particularly around the waist, puts significant stress on the spine and its discs. Losing even a modest amount of weight can reduce pressure on the spine and lead to less pain.
3. Limit alcohol consumption
Drinking excessive alcohol can lead to inflammation, which has negative effects on your back. Cutting back on alcoholic drinks can reduce the inflammation in your body and subsequently provide relief from back pain.
4. Try Pilates exercises
Research from the Sydney Medical School in Australia has shown that Pilates, a form of exercise focused on core strength and flexibility, can ease back pain. Incorporating Pilates moves into your regular fitness routine can provide a low-impact way to stretch and strengthen the muscles around your spine to support it better.
5. Use herbs and supplements
Supplements such as devil’s claw, chamomile, and homeopathic arnica can help alleviate back discomfort. Additionally, incorporating more vitamin C (3,000 mg daily with bioflavonoids) and enzymes like bromelain into your diet may also have a positive effect.
6. Decrease inflammation
Reducing inflammation can significantly improve back pain and overall health. Eating a healthy diet, incorporating exercise into your daily routine, and avoiding alcohol and tobacco will help decrease inflammation in your body.
7. Consider a gluten-free or paleo diet
Some people have reported relief from back pain after adopting a gluten-free or paleo diet. These diets can help reduce inflammation in the body and may help make your spine less prone to pain. Although it may be difficult to drastically change your eating habits, consider trying these diets to see if they alleviate your back pain.
8. Stretch regularly
Many people experience back pain from sitting for long periods. Stretching the muscles and ligaments in your back and hips can help prevent stiffness and discomfort. Introducing regular stretching into your daily routine will go a long way in keeping your back pain-free.
9. Prioritize proper posture
Poor posture contributes significantly to back pain. Ensuring you have correct posture when sitting, standing, and exercising can alleviate much of the strain on your spine.
10. Strengthen your core
A strong core is essential for supporting your spine and reducing back pain. Exercises like planks, bridges, and various Pilates moves can help strengthen your core and improve overall spinal health.
In conclusion, back pain can be a frustrating and debilitating issue for many people. By making adjustments to your lifestyle, exercising, and practicing good posture, you can reduce your back pain and enjoy a more comfortable and pain-free life. Implementing the tips discussed above may help you find relief, so don’t wait to take action. Your spine will thank you.
