Have you ever experienced back pain? If the answer is yes, you are not alone: nearly 80% of adults will experience back pain at some point during their life, ranging from minor aches to major pain and muscle spasms. While common, back pain is also preventable in many cases, easily avoided by making several lifestyle choices. If you are experiencing back pain on a regular basis, consider taking the following actions to reduce your symptoms:

Quit Smoking

The chemicals found in cigarettes can affect more than just your lungs and teeth: they can also lead to the development of osteoporosis in your spine, joints and bones. Osteoporosis leads to your bones becoming weaker which can lead to more catastrophic injuries with longer rebound and recovery times. Replace smoking with healthier alternatives such as exercising and healthier snacking. Quitting cigarettes cold turkey can be trying, and switching out a cigarette for a different activity can make it easier while still providing a way to relax when you are feeling stressed out. Healthy snacks including fruits and vegetables provide a nutritional way to relax, while walking or doing a set of jumping jacks can get your blood moving and help loosen up your muscles.

Change Out Your Footwear

An obvious cause to back pain is your posture. Slouching puts added pressure on the muscles and discs that make up your back, which are already weight-bearing throughout the day. In addition to increasing tension in your back, slouching can lead to an increase in jaw tension, headaches and affect your balance. If you spend most of your day hunched over your workstation, take some time to make some corrections to your setup by raising the height and the placement of your monitor to encourage proper posture. Another cause of back pain can be your footwear. The higher your heels are, the more pressure is put on your back, causing your muscles and joints to swell. When picking out shoes to wear in the morning, select a pair that are flatter, with heels lower than one inch that can provide support to your entire foot. For professions that require heels, wear sensible shoes during your commute and switch into heels at your desk to provide some relief throughout the day.

Improving Your Lifestyle Choices

Because your back carries your weight throughout the day, gains can lead to an increase in pain. However, making a few minor changes in your lifestyle can reduce the change of weight gain. By following a sensible diet, drinking eight glasses of water per day and sleeping eight hours each night, you can keep your body healthy. Add in a reasonable exercise routine to keep your body active and moving!

If you begin to experience back pain, visit AFC Urgent Care Bound Brook for diagnosis and treatment.