Simple Techniques to Avoid Back Pain for Better Health & Well-Being

INTRODUCTION

Did you know that 8 out of 10 Americans experience lower back pain? How about that nearly 80 million workers admit that they have back pain symptoms? What is causing the widespread back pain that Americans face?

Let’s look at the facts. Over 80% of all US jobs are sedentary, meaning you may be spending most of your workday in a sitting position. This can aggravate existing back pain, which is supported by 54% of people with lower back pain agreeing that they spend their day sitting.

From poorly designed chairs to improper body mechanics, it’s becoming more and more common for Americans to experience lingering back pain. This not only provides physical discomfort but can also place a financial strain when medical bills start piling up and you are losing wages to decreased productivity.

You can do something about this huge problem by implementing a few of the following tips.

01 PROPER POSTURE

Are you hunched over your computer for 8 hours a day? A study by the American Chiropractic Association found that over 31 million Americans have poor posture. You should try and keep your back as straight as possible. This might involve getting a back brace that prevents slouching or making a conscious effort when sitting or standing to alleviate some of the strain on your back.

Proper posture doesn’t just apply when you are sitting down. In fact, when you are standing and walking, you should be aware of your posture. If you are prone to arching your back, try and tuck your hips and maintain a neutral posture. This will take some of the tension off your back.

02 CHOOSE THE RIGHT CHAIR OR CUSHION

Sitting in a hard uncomfortable office chair for prolonged periods of time will most likely cause lower back pain or aggravate existing back issues. The best solution is to invest in a quality ergonomic office chair. These chairs are fully adjustable and can relieve back pain by promoting a sitting posture that allows proper alignment of the shoulders, hips, and spine. Unfortunately, these chairs can cost upwards of $1500.

An alternative solution is to invest in an orthopedic seat cushion by Cloud 9. The Cloud 9 Seat Cushion is a quick, easy and affordable way to improve your posture while providing added comfort when sitting.

03 EXERCISE REGULARLY TO BUILD YOUR CORE

As counterintuitive as it may sound, exercising might be another way to prevent back pain. Your back and your core are connected. Many root causes of back pain are from a weak core. By strengthening your core, you are able to minimize your back pain. Not to mention that regularly exercising is great for your overall health!

When it comes to core exercises, it’s not about how much weight you can crunch or how fast you can do mountain climbers. Instead, focus on your breathing and engaging your core. It’s better to do 10 reps of an exercise the correct way compared to 20 reps with poor form. Using the wrong form can actually increase your back pain, so take the time to watch instructional videos on how to perform the exercise the right way.

04 WIEGHT CONTROL

Back pain can also be caused by your weight. Excess belly fat can cause a forward slant in the pelvis and lower back. This creates an arching of the back, which can lead to back pain. Knee pain is also common in overweight individuals. To alleviate your back pain, begin walking or getting some type of exercise in. This isn’t to say that you need a six pack to get rid of your back pain, but instead, you want to focus on maintaining a healthy weight.

05 CHOOSE A FIRM MATTRESS

Americans spend 1/3 of their day sleeping. Just like sitting can heighten back pain, your mattress can too. A mattress without the proper support can lead to strained muscles and an unaligned spine, both of which contribute to back pain. Your mattress should be firm enough that you are maintaining a good sleeping posture, but soft enough that it doesn’t feel like you are sleeping on bricks.

Finding the happy medium can be done by trying out different mattress toppers or investing in a mattress that conforms to your preferred sleeping position. You may choose to invest in a quality mattress that lasts 10 years compared to a cheaper one that leads to more back problems after the first year.

06 TAKE A LOT OF BREAKS

If you have a desk job, it’s important you take a lot of breaks from sitting. Make it your goal to walk around the office every 15-20 minutes. Otherwise, invest in a standup desk that allows you to avoid sitting for 8 hours straight. Many offices have begun implementing standup desks as a standard practice, so don’t hesitate to reach out to HR.

Taking breaks also goes for non-work hours as well. If you like to come home and watch tv for 2-3 hours each night, be sure you are breaking up that time and moving your body. Sitting or lying in one position for too long can increase your back pain. Try and get up each commercial break and stretch or walk around your house or office. This small change can have a big difference in your back pain.

07 WATCH HOW YOU LIFT OBJECTS

Lifting objects, the wrong way can negatively impact your back. For example, how do you bend down to pick up a pencil? What about moving a piece of furniture? Lifting or moving items the wrong way can lead to injuries and contribute to long-term back pain.

To properly lift something, start in a safe position with the natural curve of your lower back maintained. Then, use your legs to lift the object, squatting instead of kneeling. Shifting the weight load to your legs takes a portion of the strain off your back. If this is still difficult, use lifting equipment, like a harness or sliders.

08 WEAR PROPER SHOES

Shoes can also contribute to the back pain you are experiencing. Shoes that don’t offer the proper support can place more pressure on one part of your foot, leading to misaligned spines. Misalignment triggers back pain, muscle tension, stiffness, and back spasms. The shoes you wear should have proper arch support that distributes your weight.

There are inserts available at many stores that conform to your feet to promote an equal distribution of pressure. It may take some trial and error before you find a brand of shoe or style that alleviates your back pain.

09 AVOID STANDING FOR LONG PERIODS

Although sitting for long periods can be bad, standing for long amounts of time can take an equal toll on your back. After you’ve been standing a while, your posture starts to revert to a more comfortable position, which generally includes slouching. If you remember back to point #1, posture is a top contributor to back pain.

Standing for hours can lead to inflammation of your back and create spine, knee, and foot pain. Experts suggest that you transfer your weight or focus on your pelvic tilt to mitigate some of the pain if you do need to stand for long periods of time. Leaning against an object can also provide temporary relief.

10 IMPROVE OVERALL HEALTH

Your body is interconnected. Oftentimes, one problem is the root cause of another issue. By improving your overall health, you can simultaneously reduce your back pain. Getting healthy could include getting more exercise, cleaning up your eating habits, sleeping more at night, and visiting the doctor regularly.

Your back pain might be the underlying cause of poor overall health. Start with one step at a time. Maybe this includes going for a 10 minute walk each day or swapping out your lunch for a healthier option. Don’t try and tackle everything at once, as this can lead to you reverting back to your old habits. When it comes to change, it’s a marathon, not a sprint.

Summary

Which of these strategies can you implement today? Preventing your back pain doesn’t always have to involve going to a specialist or getting prescribed medicine. In fact, these ten strategies can be implemented right away without leading to financial strain.

If you have a job where you are sitting for endless hours, purchasing a quality seat cushion is recommended. This can be a small change that can ease your back pain during the day and promote an improved posture.

Our Cloud 9 cushion does just that and more. The cushion technology conforms to your body, providing maximum comfort throughout your workday. Check out our website for more information, special offers, and ways to purchase.

SOURCES

Gremaud, Allene. “Gamifying Accelerometer Use Increases Physical Activity Levels of
Sedentary Office Workers.” American Heart Association, 2018,
https://www.ahajournals.org/doi/pdf/10.1161/JAHA.117.007735#:~:text=Background%2D%E2%80%94Sedentary%20work%20is%20hazardous,and%20metabolic%20morbidity%20and%20mortality. Accessed 13 Feb 2023.

Schull Chiropractic. “Top 5 Most Common Causes of Poor Posture.” Schull Chiropractic, 19
Apr 2021, https://www.hullchiropractic.com/blog/283705-top-5-most-common-causes-of-poor-posture#:~:text=According%20to%20a%20study%20done,posture%20at%20any%20one%20time.%20Accessed%2013%20Feb%202023.

Zauderer, Steven. “Top 10 Back Pain Statistics & Facts.” Cross River Therapy, 14 Dec 2022,
https://www.crossrivertherapy.com/research/back-pain-statistics#:~:text=8%20out%20of%2010%20people,mild%20symptoms%20at%20%20the%20onset.Accessed%2013%20Feb%202023.