Commuting an hour in your car and then spending hours in front of the computer. Bending over to pick up your young kiddos. Sports injuries both old and new. All of these and many other everyday activities can make it easy for back pain to develop. As easy as it is to develop back pain, it is also easy to find back pain relief. Dr. Rebecca Stachniak of Brain and Spine Surgery of Texas in Dallas shares a few tips that you can introduce into your day-to-day routine to help reduce discomfort in your lower, middle or upper back.
You can prevent back injuries by being aware of your proper movements and lifting habits. Did you know when you pick up a heavy object you should not bend at the waist? Instead, bend your knees and lift without moving your back more than 30 degrees forward.
If you are like most of us, spending your day sitting at a desk, there are several things you can do to help reduce back pain. Several times a day stand up and stretch, and take a quick walk once or twice throughout the day to prevent soreness. Maintain good posture when you are sitting at your desk. Also, many have found relief by using a lumbar support cushion; this reduces the amount of pressure on your spine.
Try Back Strengthening Exercises
Just like the rest of your body, your back muscles can be exercised and strengthened. Focus on your back during your gym workout, or establish a series of simple exercises you can do at home. That way, you’re preparing your back to face wear and tear without having to suffer through pack pain.
Sleep on Your Back
If you are waking up with back and neck pain, you may want to try falling asleep on your back with the curve of your neck supported by a pillow. For an extra step to support your back, place a pillow under your knees. Pillows also come in useful if you sleep on your side or stomach. Place a pillow between your knees for extra back care.
Put Away the High Heels
Wearing high heels all day every day, or any ill-fitting shoes can put unnecessary strain on your back and cause back pain. Instead, choose flats or comfortable sneakers. The right shoes can make a difference, especially if you are on your feet for the greater part of the day.
Dr. Rebeccca Stachniak is a board certified Neurological Spine Surgeon and Medical Director of the Brain & Spine Center of Texas. Dr. Stachniak is part of the faculty at Medtronic as a teaching physician, teaching other spine surgeons on techniques in spine surgery. Having authored many papers, posters, and presentations for major Neurosurgical and Spine related conferences, Dr. Stachniak is highly sought after and regarded around the world speaking at international conferences. Named Top10MD in 2016 – an honor only 1-in-3 doctors succeed within the United States. To schedule a consultation with Dr. Stachniak, click on her profile or call her office at 972.943.9779.