1. Don’t sit for long hours throughout the day;
If you sit in the same position for long periods of time, it will cause tension in your back muscles. Tension in your back muscles can eventually lead to pain and discomfort. So it’s better not to sit in a same position for a long time.
2. Lifting things with a proper posture;
Lifting things up with wrong posture can cause lumbar injury. This can include using your back muscles to lift up something too heavy, or bending your back in an unnatural way.
To avoid back injury, try to use a weightlifting way which involves lifting the weight from the ground to your shoulder in one motion. You should also avoid bending your back in an unnatural way, and always lift objects using a right posture.
3. Use the correct mattress;
If you have suffered from back pain, it’s important to find a mattress that will fit your specific needs. Not all mattresses are workable, and using the wrong one can actually aggravate your back pain.
For instance, some people may feel better on a firmer mattress. If you’re suffering from chronic back pain, a firmer mattress may help to relieve much of the pain. However, if you only have occasional pain, a softer mattress may be more comfortable for you.
4. Follow proper posture while sitting or sleeping;
One of the factors that can make your back pain worse is that you don’t follow proper posture while sitting or sleeping. Incorrect posture can cause your spine to curve in an unnatural way, which can cause back pain.
So to avoid back pain you should sit with your spine straight. Keep your feet flat on the ground, and don’t lean forward or backward. You should also sleep on your side or on your back with a knee pillow under your legs.
Usually if you often have low back pain, you can do more back massage. Massage can improve blood circulation and improve pain symptoms.
Usually, if there is always back pain, it can be improved through acupuncture. If acupuncture and moxibustion can be used properly, it can clear the meridians, promote blood circulation and remove blood stasis, which can often eliminate part of the fatigue. Of course, it must be carried out under the guidance of a professional doctor.
7. Do physical movement and exercise;
Nowadays, many people spend more time sitting than moving around. Sitting for a long period of time can cause your back stiff and painful.
If you’re suffering from back pain, it’s important to move around. Exercise has been shown to be a great way to relieve stress and improve your overall health. So be sure to get moving every day!
Movement 1: Back Shoulder Stretch
Sit cross-legged, bend your right arm to the left, parallel to your chest, and hold your right elbow with your left hand. This action is 10 to 15 times as a group, 1 to 2 times a day.
Movement 2: triceps stretch
Sit cross-legged, lift your arms up, extend your left arm down along your head, the lower the better, and your right arm hugs the elbow joint of your left arm. Hold this action for 15 to 20 seconds each time, 1 to 2 times a day.
Movement 3: Front and mid shoulder stretch
Spread your feet apart and cross your arms behind your back so that one hand can drag the elbow of the other arm. Hold this action for 15 to 20 seconds each time, 1 to 2 times a day.
Movement 4: Trapezius Freehand Exercise
Stand, raise both arms at a 90-degree angle, clamp the back of the scapula (fan bone) to the middle of the spine, and lift the arms to the inside. 10 to 15 times each time, 1 to 2 times a day.
Movement 5: external rotation
Pick up the barbell with one arm, then lift it up at a 90-degree angle, hold it for 5 seconds, and then move it down in parallel, so that the arm falls parallel to the shoulder. This action is 10~15 times as a group, 1~2 times a day.