In the case of minor back pain, the sooner you get back to being active, the better. Regular exercise such as walking and swimming is a great place to start.
Once your back pain is under control, slowly introduce a regular exercise program. But before you sign up to your nearest cross-fit class, take some time to build your strength, fitness and flexibility. Building your core strength is especially important.
The next time you catch yourself sitting in front of your computer screen with your chin jutting forward or stooping over your phone, stop and correct your posture.
Download our posture checklist now and display it by your desk, on your fridge or bedroom mirror.
Beyond maintaining a healthy weight, eating a diet rich in calcium, phosphorus and vitamin D helps to promote new bone growth and overall vitality. Learn more about how your diet can affect back pain here..
Research shows that incorporating stretching exercises into our daily routine can be effective in promoting long-term relief from chronic back pain.
So get into the habit of stretching every day – perhaps first thing in the morning or last thing at night. Or think about building a weekly yoga or stretch class into your week.
Learn more about stretches you can complete in bed every night here.
Most people don’t do enough back and abdominal exercise in everyday activities or even during exercise sessions. So the next time you go to the gym or head out for a walk, remember to throw in a few extra scrunches to help strengthen your core.
Injury through sport is also a common cause of back pain, particularly sports that involve twisting, such as golf, or any type of sudden impact or jarring. Make sure you use a proper technique with your core engaged when playing sports or doing any kind of lifting or twisting activity.
And if you’re not sure about the state of your mattress, we’ve created a great tool to help you decide whether your mattress is helping or hindering your back pain. Check it out here.
Fortunately, back pain is usually not the result of a significant injury or disease and can be treated, and even prevented, through making simple changes to your diet, exercise routine, posture, core strength and your mattress.