You Can Prevent Back Pain with Healthy Habits. Check Out These Seven Smart Tips.

Saturday, October 22, 2022

If you suffer from back pain, you know how uncomfortable and disruptive it can be. Experts say prevention is the key to a healthier back.

From dull aches to incapacitating spasms, back pain is one of the most common medical problems in the U.S., according to the National Institute of Arthritis and Musculoskeletal Diseases. Medical experts say that back pain management starts with developing flexibility and strength, along with minor lifestyle changes. While certain genetic factors and traumatic injuries aren’t preventable, such as aging and accidents, you can reduce the risk of back pain by following certain health strategies.

Adopt these seven daily habits for a healthier back:

1.     Eat right to reduce inflammation.

Inflammation is responsible for many chronic health problems, from heart attacks and stroke to diabetes and more. It also exacerbates back pain, neck pain, and spinal issues. The typical American diet contributes to the problem because it is excessive in carbohydrates and bad fats, while lacking in good fats. Sugar and processed foods destroy the body by causing damaging inflammation. Keep inflammation at bay by filling your plate with leafy green vegetables, whole grains, fresh fruit, low-fat dairy, and lean protein.

2.     Get adequate sleep.

Sleep allows the body to perform many critical functions, including healing and clearing itself of damaging toxins. Americans tend to pride themselves on how little sleep they get, but that’s a dangerous habit. Research indicates that adults should strive to get a minimum of seven hours of quality sleep per night for optimal health.

3.     Mind your posture.

Good posture isn’t just important for charm school students. It protects the intricate pieces of the spine to keep them healthy and functioning properly. Bad posture puts strain and stress on your back and can eventually change the architecture of the spinal column. Avoid rounding your shoulders, slouching, or hunching over your keyboard.

4.     Keep moving.

Americans’ sedentary lives are wreaking havoc on our backs and overall health. Researchers have found that those who sit for more than eight hours a day have a risk of dying similar to that posed by obesity and smoking. You don’t have to be a triathlete to gain the benefits that come with regular exercise. Walk, jog, or try some yoga. Strength training that focuses on core muscles can help reduce your risk of back-related injuries, such as strains and muscle spasms. High-intensity interval training (HIIT) is popular but if that's not your thing, just find an activity you enjoy and get moving.

5.     Maintain a healthy weight.

If you are heavier than your ideal weight, your muscles need to work harder to accomplish everyday tasks. Plus, the extra load that’s put on the spine can take vertebrae out of alignment. This may lead to joint strain, another potential cause of back pain.

6.     Take steps to reduce stress.

Stress has a frequently-overlooked impact on our physical and mental health. Experts recommend 10 to 30 minutes of daily meditation, yoga, or deep breathing techniques to relax the brain and calm the mind. These activities lower blood pressure and reduce cortisol, the stress hormone. Even laughing and enjoying time with friends and family can ease anxiety and boost health.

7.     Minimize exposure to toxins.

Chemically speaking, our world is more toxic than ever. We spray pesticides on our lawns and food. Chemicals are applied to our furnishings, bedding, and clothing. Toxins are everywhere but you can take steps to reduce your exposure to these harmful substances:

  • Avoid food that is sprayed with chemicals by opting for organic varieties when possible
  • Choose fresh food over canned
  • Use glass containers rather than plastic
  • Avoid food that contains artificial flavors, colors, and preservatives
  • Choose pasture-raised, grass-fed meat and dairy
  • Invest in a high-quality water filter

We hope you found these healthy habits for your back informative and useful. If you need more information or resources regarding back pain, or if we can be of assistance in any way, we are here to help. Please contact us anytime.

About Vaughn Greene Funeral Services: For more than 25 years, Vaughn Greene Funeral Services has been providing a ministry of care to Baltimore’s African American community. As a leading local, minority- and family-owned provider, we promise to provide our highest level of service and respect to families who entrust us to honor their loved ones. For more information about our funeral, cremation, memorial, repast, and grief counseling services, please call us at 410.655.0015 or visit us online at


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