8 Habits For A Healthier Back

pain back

Published on November 6th, 2019

Back pain is the most common form of pain among adults. This problem often appears due to our bad habits developed daily. Bad posture, smoking or even a bad mattress could easily alter your feeble spine.

This usually appears when we forget how to sit, sleep or even walk properly. Luckily for us, there are plenty of solutions to help us fight this problem, but this requires patience and a circuit of well-assembled habits.

Every time you find yourself slouching over your desk at work try and remember to fix your posture. For many, developing such a habit can be difficult but necessary.

Set a reminder if you need, a busy day at work could be less painful and stressful if you stop forcing your back with a bad posture.

You should learn how to build good habits. Take as followed, any habit requires a cue, craving response and reward.

Our life is essentially a sum of good and bad habits. By learning to identify and eliminate the bad ones you can improve your lifestyle. You’ll know you’re on the right path when you’ve noticed and decided to confront this problem.

These simple habits might come in handy:

1. Seek Help

pain back

You already know you have a problem, and seeking help is the first thing you should do. Don’t underestimate the medical advice and start looking for a good chiropractor.

There are plenty of solutions and medics ready to help you but you’ll only need to know where to ask. For example, the experts from Back to Mind have an amazing team of chiropractors and you won’t need to deal with this problem all by yourself.

Seeking help in a time like this should not be a reason to feel ashamed but a benefice. Don’t neglect your problems and take enough time to solve them.

2. Increase Your Vitamin Intake


To prevent problems like osteoporosis a daily intake of vitamin D and calcium is essential. You’ll need strong bones so be aware of your alimentation.

To keep your bones in your spine strong you should consider consuming the following foods:

  • Yoghurt
  • Plenty of greens
  • Milk
  • Egg yolks
  • Beef liver
  • Cheese
  • Fatty fish
  • Vitamin supplements

3. Consider Changing Your Shoes

Consider Changing Your Shoes

Doctor recommend especially for women, shoes that are less than 1-inch heel. Invest in comfortable, low-heeled shoes to reduce the strain on your back and develop a healthy walking style.

Many people accusing back pain don’t realise how much of a difference a good pair of shoes can make. Today’s beauty standards have made many people neglect and hide their health problems.

4. Improve Your Posture

By improving your posture, you’ll not only look better, but you’ll recover some height. You’re much taller than you think but your bad posture ruins everything.

Bad posture puts a lot of stress and strain on your feeble back and even modifies your entire constitution. When standing, avoid bending sideways, rounding your shoulders or slouching.

Avoid spending hours at your desk in the same unhealthy position and create a habit from stretching or walking around your desk if you’re allowed.

5. Reduce Phone Addiction

Phone Addiction

Doctors try to draw our attention regarding smartphone addiction. Every time you are leaning down to check your Facebook, your neck and back must suffer.

Many don’t even realise the consequence of this bad habit has and negate the results. Don’t underestimate the medical advice and avoid using your phone that often. If you’re determined to improve your back health this should be a manageable habit.

6. Exercise At Home

Having a daily set of exercises is the best thing you can to restore your back health and flexibility. Ask your medic and see what set of exercices your back requires, don’t exhaust yourself with the first result you’ve found on google.

People tend to neglect their doctor’s bits of advice and usually end up damaging their backs. Be smart, do your homework and take your medications if required.

After maintaining a correct set of exercises you’ll eventually start to feel some changes in your lower back, legs and even the core.

7. Avoid Using Large Bags

The tasteless fashion trends of carrying a huge bag represent a serious threat for our backs. You should look in your bag and get rid of unnecessary heavy items you carry daily.

Consider replacing your usual bag with a classic backpack. In this way, you’ll correctly balance the weight on your shoulders, avoiding the pain.

8. Find A Suitable Sleep Posture

Sleep Posture

A night of good sleep is important for healing and that’s why you should find the right position. Developing a correct sleep posture can make a huge difference in the way you start your morning and not only.

A suitable posture can also be a blessing for your damaged back. Here are a few options you could try to avoid the back pain while sleeping.

  • Use An Extra Pillow: A good pillow can help you avoid the back and neck pain. For back sleeping, placing a pillow under your knees can flatten your back. If you prefer sleeping on your stomach, place a pillow underneath your waistline and hips.
  • Use A Night Roll : This amazing device supports your spine in correct alignment. Before buying it, you can test with a bath towel placing it underneath your waistline.
  • Try Different Surfaces : If your current mattress gives you back pain, you should consider changing it. You’ll immediately notice how big of a difference the new surface can make for your spine.

Every individual’s lifestyle is determined by its habits and that’s where everyone should start if they wish an improvement. If you’re planning to make some changes for your own sake, consider at first, identifying and replacing your bad habits.

Your spine will be grateful if you could give up smoking, staring at your phone for hours or slouching over the desk. These are the simplest issues to start with if you wish to maintain a healthier back.

Health Disclaimer :

Information provided by does in no way substitute for qualified medical opinion. Any text, videos or any other material provided by us should be considered as generic information only. Any health related information may vary from person to person, hence we advice you to consult specialists for more information.