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Practicing Self Care: 7 Lifestyle Changes to Reduce Back Pain

Jun 15, 2017

2 women do yoga to stay active over 50

From your shoes to the way you sleep, chances are, there are a few lifestyle choices you can make to feel healthier and better manage your neck or back pain.

Stay active throughout the day

If you work at a desk, avoid sitting for more than 45 minutes at a time. Even getting up and walking around the office for a few minutes is better than staying seated for hours at a time. You could also opt for a standing desk which avoids the problem of sitting altogether. If you must sit, choose an ergonomic chair that best supports your back. Function is more important than form. Healthy, upright posture is essential to sitting for long periods.

Wear comfortable shoes

Choose footwear that provides support and doesn’t force your feet into an uncomfortable posture. You can also add orthotic inserts to improve your shoes’ level of comfort and support.

Sleep well

Have you ever woken up with a stiff back? Your sleep position may be to blame. To alleviate back pain, try sleeping on your back. Adding a pillow under your needs alleviates spinal stress. Sleeping in this way gives your back support while minimizing pressure. If your mattress is more than seven years old, consider replacing it.


There are two things that you can do to help alleviate back pain—stretching and strengthening your core and pelvic floor. When your core and pelvic muscles are weak, it makes it harder to sit upright at ease. Yoga and strength training exercises are both excellent for strengthening the muscles that support the spine.

Eat Well

Choose to limit or avoid inflaming foods and add more anti-inflammatory options such as fresh fruits and green vegetables. Avoid smoking, excess drinking and other unhealthy choices.

Manage stress

Stress can make pain worse and exacerbate other health problems. Adopt a practice that helps deal with stress in a healthy way, such as mindfulness meditation or deep breathing. Start with as little as five minutes per day to experience the benefits of lower stress.

Manage Pain

Hot and cold therapy can be used to alleviate back pain. A heating pad at the end of the day is an excellent way to relax. You can also try a long soak in Epsom salt to release tension in your back.

If conservative measures fail to sufficiently address your neck or back pain, a minimally invasive surgical procedure may be necessary to get the results you need. At Back Pain Centers of America (BPC), we’ve helped over 30,000 people find the road to recovery. Call us today at [sc name=”patient_phone_number_dash”] to learn how our board-certified spine specialists can help you get the treatment you deserve.

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Did you know?

over 87 million people suffer
from back pain

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