Lifestyle Changes To Ease Back Pain: Pro Tips From Our Physical Therapists

Back pain is a common complaint, and it’s a common cause of disability, too. While medical treatment can definitely help, lifestyle changes are also important.

As a leading physical therapy practice in Kihei, Kahului, and Lahaina, Hawaii, Minit Medical Urgent Care and Physical Therapy offers comprehensive, custom care for patients with chronic back pain. Read on as our seasoned PT team explores some simple lifestyle changes that can bring you the long-lasting relief you’re looking for. 

1. Aim for a healthy weight

Even a few extra pounds place a lot of excess strain on your back, especially when those pounds settle in your belly. This extra weight can make it harder to maintain good posture, too. 

Over time, that added strain can lead to chronic back pain, sciatica, and disc-related issues, along with extra wear and tear on your spinal joints. You don’t have to reach your goal weight to experience improvement — even a modest amount of weight loss can help.

2. Make exercise part of your daily routine

Physical activity helps you maintain a healthy weight, but that’s not the only benefit: Working exercise into your daily routine improves circulation for better healing, and limiting the amount of time you spend sitting helps relieve muscle strain, too. 

Focus on a combination of low-impact cardio activities combined with strength training to work those core muscles. Not sure where to start? Our PT team can help.

3. Practice good posture

Your musculoskeletal system is designed for optimal alignment. If you slump or slouch when standing, sitting, or walking, you wind up putting uneven stress and strain on your joints, muscles, tendons, and ligaments, all of which can lead to chronic back pain. 

Make a conscious effort to stand and sit straight, aligning your spine and your hips to provide your back with the support it needs. Investing in a good, supportive office chair and adjusting your desk height and monitor position at work can help, too.

4. Learn stress management techniques

Stress causes your muscles to tighten up, and it restricts blood flow, too. Together, these effects can make your discomfort feel a lot worse. Meditation, deep breathing, guided imagery, or simply taking some time to engage in a relaxing hobby help relieve stress for better physical and emotional health, too.

5. Lift carefully

If you’ve heard it once, you’ve heard it a hundred times: Lift with your legs, not your back. Even better, ask for help before lifting heavy objects, and avoid carrying heavy shoulder bags or backpacks when possible.

6. Choose supportive footwear

Your feet play a surprisingly big role in keeping your back supported and comfortable. If you wear high heels or shoes that don’t provide adequate support, you can wind up with back pain — along with pain in your hips and knees, too.

7. Optimize your sleep habits

Sleep is when your body “powers down” and focuses on restorative healing. If you’re not getting enough quality sleep, your muscles, discs, and spine don’t have an opportunity to recover from the stresses and strains of the day. 

Try incorporating good sleep habits like the ones on this list, and use pillows to support your knees and lower back while you sleep.

8. Quit smoking

Smokers are about three times as likely to have back pain as someone who doesn’t smoke, thanks to nicotine’s negative effects on healing and bone health. If you’re a smoker, find tips to help you kick this unhealthy habit for good at SmokeFree.gov.

9. Don’t ignore your symptoms

Lifestyle changes can be really effective in easing back pain, but it’s also a good idea to schedule a visit with our team — especially if your pain persists or worsens. The sooner you seek care, the sooner you’ll feel better, and early treatment also helps you avoid serious complications like long-term disability.

If you have back pain, our physical therapists can help. To learn how, book an appointment online or over the phone with Minit Medical Urgent Care and Physical Therapy in Kihei, Kahului, and Lahaina, Hawaii, today.