Try These 5 Simple Tips if You Suffer From Back Pain

Research indicates that a significant percentage (up to 85%) of older adults experience musculoskeletal pain. 70% of seniors specifically deal with back pain. The Mayo Clinic also reports that back pain is the leading cause of disability worldwide. This kind of pain can be debilitating, whether it’s a sudden bout of pain or an ongoing issue in your life. And while it might seem hopeless now, there are things you can do to alleviate and even prevent back pain. Here are 5 simple ways that you can find relief and enjoy a happier, pain-free life.

1. Maintain Proper Posture

One of the most common contributors to back pain is poor posture. Whether you’re sitting at a desk all day, hunched over your computer, or slouching while watching TV, bad posture can really strain your lower back. Here are a few easy ways to fix your posture when sitting:

• Stretch every so often.
• Get up and walk around your office or home periodically.
• Make sure your feet are flat against the floor and relax your shoulders.
• Avoid crossing your legs.
• Get a chair that supports your back.
• Keep your elbows close to your body.
• Relax your shoulders and make sure they aren’t rounded.

When you’re standing, try to stand up straight and tall, pulling your stomach in. Keep your head level, too. Proper posture can reduce the strain on your lower back, making it a key part of regular lower back pain treatment protocol.

2. Stay Physically Active

Exercising regularly and staying physically active can target and even alleviate lower back pain. “In general, aerobic exercise has been shown to help chronic low back pain,” Alexis DiClemente, PT, DPT, OCS, a physical therapist at HSS, stated in a 2023 article. “Aerobic exercise can diminish the intensity of pain and improve how people feel about their condition,” DiClemente added. Focus on exercises that target the core muscles, like yoga, pilates, and tai chi. Low-impact activities like swimming and walking can also keep you physically fit without hurting your back. Stretching should also be part of your fitness routine. According to the Spine Health Foundation, patients in one study who did a four-week stretching program saw an improvement of around 58% in their back pain. They recommend stretching at least once a day for the best results.

3. Create an Ergonomic Workstation

Whether you have a desk job or spend long hours sitting at your desk, you should create an ergonomic workstation. The Mayo Clinic recommends making the following adjustments:

• Find a chair that supports your back: Play around with your chair height and make sure your feet can be flat on the floor, your knees at a 90-degree angle, and your screen at eye level. Also, adjust the armrests so your elbows can be close to your body. A chair with lumbar support is also important.
• Choose a roomy desk that’s a good height for you: You should have enough space beneath your desk for your legs. Desks that are too low and too high can put unnecessary strain on your back, so adjust your current desk or find a better one. A footrest can also support your feet, taking the strain off them.
• Position your keyboard, mouse, and monitor correctly: According to the Mayo Clinic, your monitor should not only be right in front of you, but it should also be about an arm’s length away from your face and no closer than 20 inches. Your keyboard should also be right in front of you, and you should be able to keep your wrists straight while using it.

Try to get up and walk around every so often. You can also do seated stretches from time to time, as well. Don’t sit in the same position all day. Even small movements can keep your body limber, which can help relieve lower back tension and pain.

4. Practice Good Sleep Hygiene

Sleep is important, but good sleep hygiene might be even more important. Your mattress should keep your spine aligned and be of “medium-firmness.” Any mattress that is older than nine or ten should be replaced. Sleeping on your side with a pillow between your knees can reduce pressure on your lower back. Be mindful and pay attention to your sleeping habits. Waking up with pain could be a sign that you should purchase a new mattress or new pillows.

Read Next: 5 Secret Benefits of a Good Night’s Sleep for Seniors (Plus 5 Ways to Fall Asleep Faster!)

5. Explore Alternative Therapies

Johns Hopkins notes that certain lifestyle adjustments and alternative therapies might be able to treat chronic back pain. Some options include:

• Chiropractic Care: Chiropractors diagnose and treat musculoskeletal issues, including back pain. They use techniques to realign the spine and alleviate pain.
• Acupuncture: This ancient Chinese practice involves inserting thin needles into specific points on the body to bring about natural healing and pain relief, which is helpful for people who suffer from headaches and lower back pain.
• Massage Therapy: Professional massage therapists can target areas of tension and discomfort,which can relax you and improve the blood flow to problem areas.
• Physical Therapy: Physical therapists can create exercise routines just for you and help you get into a good stretching regimen.

Do YOU Suffer from Back Pain?

Back pain, especially chronic back pain, can significantly reduce your quality of life. But you can make certain lifestyle adjustments and adopt habits that will greatly improve your back pain. Take a good look at your workspace. Invest in another mattress if yours is older. Start paying attention to your posture and sleeping habits. Consult your doctor or other healthcare providers for more in-depth medical advice and treatment options. Medical intervention, along with lifestyle adjustments, can help you live a happier, more pain-free life.

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