This article is a collaborative post and includes affiliate links. This article also includes affiliate links. Please see the disclosure page for more information. Disclaimer – always verify medical information with your doctor or a professional and follow all laws for your location.
A little back pain is something that we can all expect to experience as we get older. However, severe back pains leading to slumped or asymmetrical postures should not be ignored. If you are experiencing those issues, regaining control of them is essential in 2021. Otherwise, the damage will get progressively worse over time.
For the sake of your immediate comfort and long-term health, the following steps might be just what you need to restore your back health to normality.
See An Expert
As with any physical injury, seeking professional help is always a wise move. If you show any of the signs that it’s time to see a chiropractor, you must book a session ASAP. This can help diagnose the problem, look for underlying issues, and build a rehab plan. It is likely to deliver significant pain relief in the short-term future. Crucially, it could enable you to overcome the source of your discomfort and decline. If surgery is needed, be sure to research as much as possible about the procedure that is being recommended, the surgeon and hospital, and information on insurance cover and more. Don’t put off getting help as your back could get worse and could affect your entire life. By seeking help from an expert, in turn, you will be far less likely to be vulnerable to serious damage or the need to start using mobility assistance in later life.
Wearing Posture Correctors
Postural changes are often caused by repeated movements and positions. One of the most common culprits stems from sitting at an office desk for over 40 hours every week. I/nvesting in a posture corrector can reverse some of the damage and stop any further decline. This was one of the best purchases I have ever made for use after both my back surgery and tummy tuck/hernia repair. I still use this during the day sometimes while I’m working on this website or while I’m sleeping. For the best results, you should combine this with a conscious effort to take regular breaks to stretch the legs and back. Aside from aiding your posture, it’s a very useful top for better eye health. The sooner you implement the habitual upgrade, the better.
Enjoy Low Impact Exercise
Yoga is great for increasing flexibility and rediscovering suppleness. Even if your range of movement is currently very limited, search for exercises online to start with and that are appropriate for your abilities. “Start small, think big” like Michael Franti sings. A few minutes each day can work wonders within a few weeks. Plus, the more you practice the better you can become. For the best results, you can use essential oils to create a truly calming experience. This provides your mind, body, and soul with the best shot at achieving success. In addition to yoga, you may wish to consider swimming. This is usually easy on your joints but helps strength muscles as well. Both options allow you to stretch the back and build muscle without causing extra strain.
Invest In A Better Bed
Healthy sleeping habits are essential for many aspects of your life, and back health isn’t any different. The average person spends one-third of their life asleep. Naturally, then, you want to find a mattress that can support your back in the correct manner. The firmness levels are immensely important for all. Some consumers will want a mattress that can be adjusted to an angle or one that contours to their body. There is no single right or wrong option except the product that works for you. It is probably one of the smartest purchases you’ll ever make.
I know… easier said than done. But our bones are designed to hold only so much weight. I’m pretty sure the 60+ pounds I gained during each pregnancy took a severe toll on my back and is probably part of the reason my last couple of vertebra started to misalign and pop out half of a disc. Here’s some information from Summit Orthopedics:
“When your body carries extra weight—especially around the midsection—that weight pulls your pelvis forward. Every extra pound adds strain to back muscles and ligaments. Over time, the spine can become tilted and develop an unnatural curvature. Research has shown that obesity poses more than a mechanical stressor on joints: excess body fat also produces chemicals that contribute to joint damage. The combination of weight-related risks can cause a range of damage to the spinal discs and other structures”
Siiighghghgh! All those late night donuts and jars of salsa while pregnant and while the kids were little really did my back in. Thankfully I lost about half of that weight a couple years back and am working on the last 20-25 currently. I’m using an app called Daily Dozen and so far I’m down 2.5 pounds this week. Woot woot! I’m using the free version and enjoy checking off the things I eat each day. It’s setup for vegetarians but I just check the beans boxes if I eat protein. Super easy to use and I don’t feel guilty if I don’t check all the boxes. I know losing weight will help my back in the long run because my 2nd and 3rd vertebras from the bottom of my spine aren’t in good shape and I have to be mindful of that for the future.
It won’t always sound too appealing when your back isn’t in great health to start with, but regular activity is vital. As yoga and swimming have shown, exercise plays a vital role. Still, even if you don’t want to do this, you should aim to walk 10,000 steps per day. Aside from supporting your back, it enhances heart health and other features. It may take a few weeks to adopt and maintain a winning routine. Once you do, it will feel natural in no time. When used in conjunction with the other steps mentioned above, success is assured.
Back pain is no joke. I remember how annoying and painful it can be when my back was wrecked. I’m so thankful for seeking medical advice and using help from things like posture correctors especially after recovery. If you are having trouble with back pain, be sure to speak with a doctor regarding the above ideas or others they may suggest to try out.
If you are feeling down or depressed for more days than not, please seek medical attention. If you are feeling like you cannot go on, please call the suicide hotline at 1-800-273-8255 or chat here>>> https://suicidepreventionlifeline.org/chat/ Or visit the suicide prevention lifeline at https://suicidepreventionlifeline.org/