Back Pain at Home
Back pain at home is a common issue, especially if you're an older individual who leads a sedentary lifestyle. Fortunately, there are lifestyle changes you can make to relieve or even prevent back pain at home. These changes can improve your posture, reduce your risk of injuries, and keep your back in optimal shape.
Be Careful With Lifting
One of the most common causes of back pain at home is heavy or improper lifting. Carrying a load of groceries or even picking up your grandchildren can strain your back and cause a great deal of pain. So carry less whenever you can and invest in a bag with wheels or rolling cart to make carrying heavy items like groceries safer and easier.
It can be tempting to relax on the couch all day but it's important to move around your home as much as possible. Get up to do some cleaning, cook a healthy meal, or even go outside to take care of your garden. Contrary to popular belief, moving around can actually help, rather than hurt your back pain.
Focus on Your Posture
Poor posture and back pain go hand in hand. That's why it's essential to be mindful of your posture when you're standing or sitting at home. Make sure you sit on a quality chair that offers support for your lower back. Also, keep your knees a bit higher than your hips.
When you stand, keep your knees slightly bent and feet shoulder-width apart. It's also important that you let your arms hang naturally and pull your shoulders back.
One of the most common causes of back pain that occurs later in life is osteoporosis. To keep your bones strong and back in optimal shape, get into the habit of preparing healthy meals at home. Calcium rich foods like yogurt, milk, leafy green veggies as well those full of vitamin D such as fatty fish and egg yolks are all great options.
Wear Comfortable Shoes
If you do wear shoes inside your house, make sure they are comfortable and fit you properly. Avoid heels and consider investing in custom insoles or orthotics that offer extra support for back pain relief.
Whether your back pain is acute or chronic, keep these tips in mind any time you're at home. They can improve your condition and overall health.