9 Tips from a Portland Chiropractor to Avoid Back Pain in Your Everyday Life

Back pain happens so often to so many people that we often consider it a normal part of life. You don't have to accept back pain, though. The truth is that a lot of us have daily activities that can make back pain a more common part of our lives. Try the below daily adjustments to help get your back pain under control. And remember, if you're still experiencing back pain, visit your Portland chiropractor for help. They can work with you to determine the source of your pain and provide care to stop the issue before it gets worse.

1. Exercise Regularly

Many ailments can be prevented and improved with regular exercise, and back pain is one of them. With regular exercise, your muscles will be looser, you will carry less stress, and your back will be stronger to help support a healthy spine. If you're already experiencing back pain, talk to your chiropractor about workouts you can try while avoiding further pain or injury.

2. Improve Your Posture

Sitting up straight will help prevent and improve back pain. This isn't easy if you've built up a lot of bad habits over the years. Some tips for improving your posture include exercising regularly, especially building your core muscles, getting a better desk chair, and stretching regularly. Setting a reminder on your phone or computer to remind you to keep your shoulders back a few times a day can be useful. Regular chiropractic adjustments, and talking to your Portland chiropractor about improving your posture, can also be useful.

3. Take Regular Breaks

You shouldn't sit in the same position all day. While many people are required to spend long hours in a desk chair for work, taking regular breaks can help a lot. Set an alarm to remind you to stand and stretch from side to side once an hour. Go for a short walk during your lunch break to help move your muscles around. If possible, get an adjustable standing desk you can use for part of the day.

4. Work on Your Texting Habits

Are you craning over your phone every time you go to text? It may seem like you don't spend that much time on your phone, but it adds up. This puts repetitive stress on your neck and back. Work on holding your phone up at a height where you won't lean over. Also, consider watching how long you're on your phone.

5. Consider Your Office Setup

Is your desk set up ergonomically? Ideally, you want your screen to be at eye level when you're sitting up straight. If you work on a laptop, get a separate keyboard and put the screen on a stack of books.

6. Quit Smoking

Yes, this is another reason to quit smoking cigarettes. If you currently smoke, stopping can greatly improve your back pain. How? Smoking cigarettes reduces healthy blood flow in the body. This reduces blood flow to the discs in your back. This can cause more back pain.

7. Sleep on Your Back

This isn't an easy adjustment for many, especially those who sleep on their stomachs. Be patient with yourself and work on slowly adjusting to sleeping on your back over time. If all you do is stay on your back for the five minutes before you fall asleep, that's at least something. Sleeping on your back is by far the best way to sleep for your spinal column. As a bonus, it may help improve your standing posture.

8. Be Careful About Your Shoes

Avoid high heels and ill-fitting shoes. These cause you to walk differently, which hurts your posture, which hurts your back.

9. Address Injuries Right Away

Don't let back pain linger! Always address injuries right away. While it may feel right to suffer through the pain and hope it goes away, whatever is causing the pain may be causing further injury to your back. Seek out chiropractic at North Portland Wellness Group to avoid long term problems for your back.