Lifestyle Changes and Exercises to Help Relieve Back Pain

Many people struggle with back pain daily. According to national survey data, 8.2 percent of American adults have chronic severe back pain. The CDC reports that 39.0% of adults have some form of back pain.

Finding relief from back pain, whether caused by poor posture, muscle strain or other issues, is a top priority. While various treatment options are available, making lifestyle changes and incorporating specific exercises into your routine can help alleviate and prevent back pain in the long term.

Northern Nevada neurosurgeon Dr. Sina Rajamand shares some tips for relieving back pain.

Lifestyle Changes to Relieve Back Pain

1. Maintain a Healthy Weight: Excess weight can strain your back and spine. By maintaining a healthy weight, you can reduce the pressure on your back and prevent additional pain.
2. Improve Posture: Poor posture is a common contributor to back pain. Practice good posture by sitting and standing with your shoulders back, chin parallel to the floor and maintaining a neutral spine. Consider using ergonomic chairs and accessories to support proper posture at work and home.
3. Stay Active: Regular physical activity can strengthen the muscles that support your back, improving its stability and reducing the risk of pain. Engage in low-impact exercises such as walking, swimming or yoga to build strength and flexibility.
4. Modify Your Sleeping Position: The way you sleep can significantly impact your back health. Consider using a supportive mattress and pillows to maintain a neutral spine alignment while sleeping. Experiment with different sleeping positions to find what works best for you.
5. Manage Stress: Stress and tension can contribute to muscle tightness and exacerbate back pain. Practice stress-reducing techniques such as deep breathing, meditation or yoga to alleviate muscle tension and promote relaxation.

Exercises to Relieve Back Pain

1. Core Strengthening Exercises: A strong core provides stability and support for the spine, reducing the risk of back pain. To strengthen your core muscles, incorporate exercises such as planks, bridges and abdominal crunches.
2. Stretching: Regular stretching helps improve flexibility and reduce muscle stiffness, which can alleviate back pain. Focus on stretching the muscles of the lower back, hips and hamstrings to promote flexibility and range of motion.
3. Low-Impact Aerobic Exercises: Engaging in activities that increase your heart rate, such as walking, cycling or swimming, can improve blood flow to the spine and promote healing.
4. Yoga and Pilates: These gentle yet effective forms of exercise focus on building strength, flexibility and body awareness, all of which are beneficial for managing and preventing back pain.
5. Water Therapy: Water-based exercises, such as swimming or water aerobics, can provide relief by reducing the impact on the spine while providing a supportive and resistance-free environment for movement.

Remember to consult with a healthcare professional before starting any new exercise regimen, especially if you currently experience back pain or have any underlying medical conditions. It’s essential to listen to your body and make modifications to your routine if you experience any discomfort or pain during exercise.

Reno, NV, Back Pain Relief

Lifestyle changes and targeted exercises in your daily routine can help prevent and even relieve some back pain. However, when your pain persists and interferes with your life, it’s time to seek help. Dr. Rajamand can determine the cause of ongoing back pain and provide a range of solutions.

Contact Battle Born Brain and Spine in Reno today to schedule an exam and consultation to get relief from persistent back pain.