Roughly 80 percent of people will experience lower back pain at some point in their lives. Fortunately, most people are able to heal from lower back pain on their own, but others aren’t as successful. If your back pain is chronic, you may have to make some changes to improve your symptoms and determine the root cause of your pain. 

Below you’ll find some of the most effective lifestyle changes to protect your back and resolve your symptoms. Luckily, most modifications are easy to make and will also improve your overall health. 

Practice Good Posture

Good posture keeps your spine strong and stable. When you’re standing, keep your shoulders back, your head level and stand up straight and tall. When sitting, put your feet on the floor if you can, relax your shoulders and support your hips, thighs and back. The more you practice good posture, the easier and more natural it will become. 

Lose Weight if Needed 

Maintaining a healthy weight is important for your overall health. Even just a few pounds of extra weight can increase pressure on the spinal muscles and discs. The easiest way to lose weight is by consuming fewer calories than you expend. Focus on replacing high-caloric foods like chips and sweets with healthier options instead. Adding exercise will also help you burn more calories.

Modify Your Environment 

To reduce stress on your back, it’s helpful to make some modifications to your environment. For example, sleep on a firm mattress, use lumbar support when sitting and place a wedge pillow under the lower part of your legs while sleeping. These things will help keep your spine straight. 

Quit Smoking 

Smoking can contribute to the degeneration of the discs in your spine. You can also reinjure yourself by having a coughing attack. Talk to your doctor about the best ways to quit smoking. Not only will this help protect your back, but also it can help you heal faster and more effectively from back pain treatments. 

Follow a Home Exercise Program

When you exercise on a regular basis, you can alleviate back pain and strengthen the core, leg and arm muscles. Exercising might also increase blood flow to the lower back, speeding up the healing process and minimizing stiffness. Good exercises for the back include swimming, walking or biking. 

Get Enough Sleep 

During restorative sleep, considerable amounts of growth hormone are released to stimulate cell reproduction and cell regeneration. By getting enough sleep at night, your body can heal and your spine can self-repair itself. Experts recommend 7 to 9 hours of sleep for adults. Also, avoid sleeping on your back and invest in a high quality mattress. 

Promote Good Back Health with Jersey Rehab

By leading a healthy lifestyle with regular exercise, good posture and restorative sleep, you can protect your back, improve your symptoms and perhaps even prevent surgery. If you need a boost to your regimen, be sure to contact Jersey Rehab for an appointment. We can determine what therapies will benefit your recovery and relieve symptoms of discomfort.