5 Tips to Reduce Back Pain

Back pain— especially lower back pain— is an incredibly common occurrence. Treatment options will depend on where your pain is located (upper, mid, or lower back) and the severity (acute or chronic).

Lower back pain is more common because it supports the weight of the upper body and is subject to a lot of stress and strain. Everyday movements, such as lifting or twisting, can cause further strain to your lower back.

Upper back pain can be caused by overuse of the muscle, poor posture, and a myriad of other reasons.

While it’s best to see a professional to diagnose and treat your back pain, our expert staff at Mathur Spine Surgery has pulled together their top five tips to reduce back pain. If you’re ready to professional treat your back pain, consider a consult for back pain surgery.

Tip #1: Maintain Proper Posture

Whether you’re sitting or participating in activities, it’s important to maintain proper posture. During activities, you should:

• Avoid slouching
• Aim to keep your spine erect
• Straighten from the knees— not the back— when lifting
• Move your hips when twisting from side-to-side

This is especially important when you play sports or have a job that requires repetitive motions.

While sitting, aim to:

• Keep feet planted on the floor
• Use a chair that provides back support
• Avoid hunching forward to see your computer screen

Tip #2: Stretch Your Muscles

Stretching is an excellent way to relieve both chronic and acute back pain while also working to prevent future back problems. It’s important to do a variety of stretches to reach all the muscles in your back.

Trunk Rotation Stretch

To begin this stretch, lay on the floor, using a mat if you need more cushion, with knees bent. While keeping your upper back flat to the ground, rotate your legs towards the floor until you feel a stretch. You want to feel a good stretch but you don’t want to feel pain. If it’s painful, try moving your legs closer to the starting position.

Hold for about 5 seconds, repeat several times, and then perform this stretch on the opposite side.

Child’s Pose

Begin the child’s pose on all fours. Move your hips back while reaching your arms forward. You will begin to feel a stretch in your back. Breathe deeply and try to move your palms forward as far as possible without causing pain.

Hold this stretch for about 10 seconds, continuing to breathe deeply, and repeat several times.

Tip #3: Wear the Right Shoes

While those summer sandals might look cute, they might actually be harming your back. Supportive footwear can improve your overall posture and decrease your risk of suffering from back pain. You want to choose the right shoe for the job.

When you’re exercising, choose a sneaker— though remember that different exercises may call for a different shoe.

When on your feet for prolonged periods of time, retire the high heels or unsupportive loafers and choose something with great support. Compared to 20, even 10, years ago, there’s a wide variety of supportive yet professional footwear.

Tip #4: Choose the Right Mattress

For some people, they can sleep on the ground and wake up feeling refreshed with no pain. That’s not the reality for everyone, though. For those experiencing back pain, a quality mattress can make a huge difference. If you’re suffering from back pain, you’ll most likely benefit from sleeping on a medium-firm mattress. However, this can change depending on your sleep position.

Side sleepers actually need a softer mattress to help maintain good posture. For back and stomach sleepers, a firmer mattress will be a better fit. If you have lower back pain, it’s highly recommended to avoid sleeping on your stomach altogether.

Tip #5: Stay Active & Maintain a Healthy Weight

Being overweight can place even more strain on your back— especially as you age. Talk to your doctor to determine the right recommendations for diet and exercise to keep your weight in a healthy range.

Staying active can also help you maintain a healthy weight and reduce back pain. While it’s difficult, resist the temptation to stay in bed and get moving. Gentle stretching, like some of the ones listed above, and light activity can help back muscles heal faster. Don’t go outside your comfort zone and, if you feel pain, stop the activity.

Back pain might be common, but you don’t have to just live with it. Give Dr. Mathur a call at (919) 297 0000 or schedule your appointment online to see how you can live pain-free.

Meet Dr. Mathur

Dr. Mathur has devoted much of his education and career to advancing spinal research. He studied the effects of proteins on cell growth at Dana Farber Cancer Institute in Boston and presented his findings at an international conference. In addition, Dr. Mathur spent one year conducting research on bone metabolism under the mentorship of Dr. Kaplan. He was also Assistant Professor in the Department of Orthopaedic Surgery at the University of North Carolina Chapel Hill. While at UNC, Dr. Mathur led the research team studying the optimal treatment for spinal cord injury as well as the genetic causations for scoliosis in adolescents. He has received several awards for his research including the Scoliosis Research Society award and Best New Investigator Award.

Learn more about Dr. Mathur.