Affecting roughly 80 percent of the population at some point, back pain isn’t necessarily unexpected. When it becomes more than just an occasional annoyance, however, it’s time to consider productive ways to regain control and effectively manage your back pain. Consider the following tips from leading Beverly Hills spine surgeons.
1. Get Up and Move
While it may seem counterproductive to exercise with back pain, it’s actually good for your spine. Regular movements strengthen core muscle groups and provide added support for your backbone. Back pain can also be controlled with:
- Daily walking
- Water-based exercises
- Physical therapy
2. Watch What You Eat
Green leafy veggies, fatty fish, and tomatoes are just some of the anti-inflammatory foods you can add to your diet to better manage your back pain. A dietitian can steer you towards an option that’s best for you if you’re not sure where to start. Losing weight also helps reduce pressure on muscles and joints near your spine.
3. Do Daily Stretches
Whether it’s a brief morning stretch or a full-blown routine, stretching keeps back-supporting muscles flexible enough to handle your regular movements throughout the day. Consider these stretches:
- Pelvic tilts
- Knee-to-chest stretches
- Hamstring stretches
- Lower trunk rotations
4. Improve Posture with Ergonomics
Ergonomics extends to the comfort and support provided by the chair you sit in while at work. Making an effort to improve your posture throughout the day can also minimize back pain. See if you can use one of those adjustable desks that goes from a sitting to standing position to prevent pain from staying in the same position for too long; or take occasional breaks to get up and move around.
5. Change Your Attitude
Instead of focusing on what you can’t do because of your back pain, shift your way of thinking towards what you can do to manage it. Set small, realistic goals to build your confidence.
Controlling back pain also involves being honest with your doctor about the extent of your discomfort so treatments can be better tailored to your symptoms. Even as your back pain eases, it’s important to make an ongoing effort to maintain your overall health to keep your spine and its supporting muscles strong.
Learn more about taking control of your back pain from The Spine Institute’s board-certified spine surgeons in Beverly Hills. Our experienced team of diagnosticians and spine specialists can determine the source of your pain and guide you toward a pain-free life. For more information or to schedule an in-person consultation, call (310) 828-7757 today.