We provide Telehealth consultations. Call us today to schedule a virtual visit.
Skip to main content

5 Lifestyles Changes to Help Ease Back Pain

It’s no secret back pain is the number one cause of missed workdays. In fact, chronic back pain is the most common reason adults seek medical care. 

According to the CDC, about 20% of U.S. adults in 2016 reported chronic back pain. Eight percent of U.S. adults experienced high-impact chronic pain that restricted their activities.

Unmanaged back pain can quickly impact your quality of life. That's why Dr. John Regan and our team at Spine Group Beverly Hills recommend you come to see us if you experience back pain. We offer a variety of treatments for back pain, including surgery, that can help ease your discomfort.

Not all types of back pain require surgery, though. Sometimes lifestyle modifications are enough. Dr. Regan can suggest the right lifestyle modifications for your specific needs. But until then, here are five simple changes you can make now to help relieve your pain.

Stretch more often

Believe it or not, weak core muscles can exacerbate back pain — especially lower back pain. Exercise can help strengthen the muscles in your back as well as your abdominal muscles. 

In addition to working out, don’t forget to stretch. Stretching warms up your muscles and keeps them loose. Tight muscles are more prone to injury so don’t forget to stretch. Try adding a gentle yoga class or stretching session to your morning and nighttime routine.

Maintain good posture

Poor posture can exacerbate neck pain, shoulder pain, and even back pain. “Posture” isn't just about standing straight. It’s essential to maintain good posture while you’re sitting, standing, and walking.

Lift safely

Whether you’re picking up a toddler, bags of groceries, or heavy boxes, it’s essential to practice safe lifting techniques. This includes:

In addition, never twist your core while lifting.

Maintain a healthy weight

According to the experts at Harvard Health, maintaining a healthy weight can reduce the strain on your spine. Excess weight, especially in the belly area, can put too much stress on your spine. 

Exercise can give up the two-for-one benefit of strengthening your muscles and helping you maintain a healthy weight.

Change up your sleeping position

Do you wake up with a sore or stiff back? Your mattress may be to blame. Your sleeping position can also impact your spine health. Worn out mattresses or too-soft mattresses don’t provide the level of support you need.

You can also try sleeping on your side with a pillow between your knees. This keeps your spine in a neutral position. If you’re a back sleeper, slide a pillow under your knees. 

What to do if lifestyle changes aren’t enough

Sometimes lifestyle changes, like practicing good posture or lifting techniques, are enough to relieve back pain. However, sometimes back pain isn’t alleviated with lifestyle changes alone. If you have a degenerative condition, you may need more interventions. From PRP therapies to minimally invasive spine surgery, Dr. Regan is here to help you get the relief you need.

Don’t let back pain keep you from living your best life. To learn more about your options, visit our website and schedule an appointment at our Beverly Hills or Santa Monica, California, clinic.

You Might Also Enjoy...

5 Medical Conditions That Fuel Back Pain

5 Medical Conditions That Fuel Back Pain

Occasional back pain isn’t uncommon, especially if you sleep in an odd position or have poor posture. However, medical conditions can also cause back pain. Continue reading to learn about five medical conditions that fuel pain.
How to Reduce Your Lingering Neck Pain

How to Reduce Your Lingering Neck Pain

Chronic neck pain can make it hard to sleep, perform daily tasks, or even relax comfortably. Read on to learn strategies for reducing lingering neck pain that you can try at home.
3 Telltale Signs You May Have Spinal Stenosis

3 Telltale Signs You May Have Spinal Stenosis

Spinal stenosis is a degenerative condition characterized by narrowed spaces in your spinal canal. As your nerves become irritated by the lack of space, it can lead to painful symptoms. Here are three telltale signs you have this condition.
Does Scoliosis Resolve on Its Own?

Does Scoliosis Resolve on Its Own?

Scoliosis is a condition that causes an abnormal curve in your spine. Sometimes it's barely noticeable, and in other cases, it can cause serious complications. In either case, you may wonder if it’ll resolve. Here’s what you need to know.

Am I At Risk for Degenerative Disc Disease?

Degenerative disc disease is a common source of back pain, but luckily, there are some easy strategies you can adopt to reduce your risk of developing this condition. Read on to learn more.
Is Working from Home a Pain in Your Neck?

Is Working from Home a Pain in Your Neck?

Working from home may be convenient, but is it causing a pain in your neck? It might be! Read on to learn more about home office ergonomics and how to reduce neck pain from poor posture.