Whether you spend long hours at a desk, engage in heavy lifting at work, or feel the wear and tear of everyday life, back pain can become an unwelcome guest.
The team at Advanced Pain Management has helped hundreds of patients overcome back pain, not just through treatments, but by helping them make smarter lifestyle choices.
Here are five easy and effective ways our pain management specialists recommend for protecting your back and preventing chronic pain.
Sitting is the new smoking when it comes to back health. Staying in one position for too long, especially sitting, can strain your lower back and stiffen the spine.
Try this: Set a timer to get up and stretch every 30-60 minutes. Take a short walk, do a few shoulder rolls, or stand and shake out your limbs to loosen up. Even a few minutes of movement can reset your posture and relieve pressure on your spine.
Your core muscles include those in your back, hips, pelvis, and abdomen. They act like a natural brace for your spine. When they’re strong and balanced, they help support your posture and prevent injury.
Try this: Incorporate low-impact exercises, such as planks, bridges, or Pilates, into your routine two to three times a week. Even 10 minutes a day of core work can make a big difference over time.
If you’re struggling with persistent or recurring back pain, consult with your Advanced Pain Management provider before starting an exercise routine. They can identify the underlying cause of the discomfort and develop an exercise strategy that supports your spine health.
You don’t have to be lifting weights in the gym to hurt your back. Picking up a laundry basket, lifting groceries, or other everyday movements can strain your spine if done incorrectly.
Remember lifting basics:
Good technique matters every time, not just with heavy loads. Still not sure you’re lifting correctly? We can assess your technique and offer suggestions for improvement.
Your back needs recovery time, and quality sleep is part of that. But if your mattress is too soft or too firm, it could be causing more harm than good.
A medium-firm mattress typically offers the best support for most individuals. If you're waking up sore, try placing a pillow under your knees (for back sleepers) or between your knees (for side sleepers) to reduce pressure on the spine.
To get the quality sleep you need, establish a relaxing bedtime routine that includes time to wind down before bed, a comfortable room temperature (neither too cold nor too warm), and a consistent bedtime.
Back pain often begins with subtle signals: an ache after a long day, stiffness in the morning, or intermittent pain. Don’t wait until it becomes unbearable.
Home remedies that may help include taking breaks to stretch when needed, using heat or ice for relief, and over-the-counter (OTC) nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin®) or naproxen.
However, our team recommends scheduling a visit sooner rather than later if your discomfort has a sharp or burning quality or persists for more than a few days, especially if the pain is interfering with your daily activities or preventing you from getting a good night's sleep.
Early intervention can prevent chronic issues down the road. Contact us online or by phone today to request an appointment at our offices in the Greater Phoenix area.
