If you’re dealing with back pain, you know how frustrating it can be. Luckily, many things you can do from home can help provide relief and support your body’s natural healing. In addition to nonsurgical therapies, these empowering lifestyle habits can improve your function and mobility to help you enjoy life with less pain and more confidence.
Stay Active and Keep Moving
Rest and recovery are important for healing an acute back injury, but over time, physical inactivity can be more harmful than good. If your care team gives you the all-clear, regular movement is one of the most effective back-pain remedies. Exercise strengthens the muscles that support your spine and improves circulation and keeps stiffness from setting in.
Swimming is great exercise because the cool water soothes inflamed muscles and the light resistance is easy on your joints. If you’re not a fan of swimming laps, even a few minutes of stretching or daily walks can make a big difference in your mood and ability to protect your back and stay on track with the activities you love.
Manage Stress
When you’re stressed or anxious, your muscles naturally tense up, which can cause ongoing back pain. Simple stress-relieving habits can help your muscles relax and may even make chronic pain easier to live with day-to-day.
You may want to try:
- Massage therapy
- Yoga, which gently stretches your muscles and helps calm your breath
- Time spent with friends sharing laughter and connection
- Meditation to quiet your mind and reduce stress
Healthy sleep routine that allows your body the rest it needs to thrive
These and other relaxing practices can help ease ongoing muscle tension and may even make chronic pain easier to live with day-to-day.
Maintain Healthy Weight
Research suggests that carrying excess weight can put additional pressure on your spine, muscles, and joints, leading to aches and pains. A healthy diet, along with exercise, can help you reach and maintain a healthy weight, reducing back discomfort. Consider the following simple swaps after talking with your healthcare provider:
- Replace refined grains with whole grains
- Reduce added sugars found in many packaged foods and beverages
- Choose lean proteins and incorporate fresh fruits and vegetables into meals and snacks
- Include physical activity that feels manageable and enjoyable
Slow and steady wins the race: according to the CDC, even a weight loss of 1–2 pounds per week can have a positive impact.
Wear Comfortable Shoes
The shoes you choose can also have an impact on how your back feels. Shoes that lack adequate support can affect your posture and spinal alignment, which can lead to discomfort in your lower back.
If you’re a fan of wearing high heels, try swapping to supportive flats or athletic shoes that offer good cushioning and arch support. Footwear with adequate support can help maintain your spine’s natural alignment and relieve pressure on your joints.
Eat Anti-Inflammatory Foods
Certain foods can help soothe inflamed muscles and reduce chronic pain. Eating a balanced diet that’s rich in anti-inflammatory foods is a tasty way to help support the health of your spine and ease discomfort.
Include more:
- Fiber-rich fruits and leafy greens
- Tomatoes, nuts, and healthy oils like olive oil
- Fish that are high in omega-3 fatty acids, like tuna, salmon, or swordfish
- Spinach can be blended into smoothies, while vegetables can be added to sandwiches. Healthier snack options include walnuts or almonds.
Pay Attention to Sleep Position
The position you sleep in can make a significant difference in your spinal health. Sleeping on your back with a pillow under your knees may help to relieve pain. If this position doesn’t feel right to you, you may want to try sleeping on your side with your legs straight and a pillow between your knees for support and alignment.
Sleeping on your stomach can strain your spine and may lead to waking up in pain.
When to Consider a Surgical Solution
Lifestyle modifications and nonsurgical therapies are effective for many people, but sometimes back pain can persist or recur despite trying multiple options. If this is the case for you, it may be time to talk with your healthcare provider about your symptoms. Surgical treatment for back pain is available and can be explored if nonsurgical options don’t work.
You Deserve to Live with Less Back Pain
If you’re living with back pain, you can do simple things every day to support your body’s natural healing ability and feel better. Try adding a few healthy habits from home to your routine. With time, consistency, and the right nonsurgical care, you can work to ease discomfort, increase your mobility, and regain the active lifestyle you love.
