Back and neck pain can be incredibly annoying throughout the day. Little things like sleeping wrong, lifting the wrong way, and even standing with bad posture can all do the trick.
It’s nice to be able to manage the pain and even switch up bad habits so the pain doesn’t continue. Here are some lifestyle tips and some workouts you can do to keep the back and neck pain at bay.
Walk barefoot or in comfortable shoes
Walking barefoot is our natural designation. All of our weight is on our feet when we’re standing and walking, so our feet need to have good support. When you’re barefoot, your feet will walk and stand in their natural positions.
When it comes to picking shoes, avoid stiletto high heels. Pick shoes that offer good support for the soles of your feet. Keep your shoes as practical and as comfortable as you can.
Add more calcium to your diet
We need calcium; it’s the building block for our bones. As we get older, our bones get more fragile. You need to have strong skeletal support to maintain good posture.
Cheese, nuts, beans, dairy products, and a fair amount of leafy green vegetables have high amounts of calcium that will help keep you living a healthy lifestyle, giving your bones the support and growth they need.
Consume more Vitamin D
To absorb all that calcium you’re introducing to your diet, you’ll need a good amount of Vitamin D in order to take it into your system. You can get it from food, sunlight, and from Vitamin D supplements at your local vitamin store.
As an added bonus, Vitamin D will also give your immune system a boost and help keep the sicknesses at bay.
This doesn’t mean you need to be a body builder and bench your weight. Small weights like 5-10 pounds will do the trick. Strengthening your muscles will help provide extra support to your body.
You can also learn to lift everyday things like groceries and backpacks so they don’t further affect your back or neck in a bad way. The point is, lifting weights regularly will help prevent your bones from deteriorating and you from getting osteoporosis later on in life.
Change up your pose
A lot of us sit for hours a day at a desk. There have been a lot of studies that look at the effects of this, but one thing is for sure: it can cause a crick in your neck or pain in your lower back. Stand up, walk around, stretch, do whatever you need to do to change your position.
You can challenge yourself to getting up and walking around for ten minutes every few hours. If you keep forgetting, set a reminder on your phone and go ahead and take a quick walk to stretch out your legs, arms, and neck throughout the day.
Improve your balance
There are a lot of ways you can do this. Walking on sand, or on hills will help your brain and body focus on keeping its balance. This will improve your posture, and it will keep your pain at bay.
Yoga is also a great way to improve your balance. The moves require you to focus on different parts of your body to help keep you standing, and the more you practice that focus, the easier it will be in your day to day life.
There are a lot of workouts and exercises you can do to help improve your posture, which will keep the back and neck pain away. Here are some you can do at home or in the gym.
Lay on your stomach with your legs behind you and your arms down the sides of your body on the floor. Exhale and raise your head and chest off the floor, using your back muscles to lift. Place your hands in front of your hips for support. Keeping the hips on the floor, lift up and hold, then go back down. Repeat 3 more times.
Stand up with feet shoulder width apart. Breathe out and bend your knees, bringing your arms out in front of you for balance. Only bend your knees to a 90-degree angle; don’t let your knee pass over your toes. Take a few breaths here, then stand and repeat 3 times.
Get on your hands and knees. Extend your legs behind you, toes on the floor holding your legs up. Stay in this pre-push up position for as long as you can, keeping your back and legs straight. Use your core to hold your body up. For an advanced move, lower your elbows to the floor and hold it there.
Crunch with a twist
A strong core will help prevent you from hurting your back too easily. Lie on your back, knees bent, feet flat on the floor. Put your hands behind your head and on your exhale, lift your right shoulder off the floor, turning your torso to your left shoulder. Inhale and lower yourself back down. Repeat on the other side. Do 10-15 reps.
Lie face down, extending your arms above your head. Gently lift your shoulders as far off of the floor as you can, keeping your head in line with your spine. Return to the starting position and repeat.
Lay down on your stomach with your legs straight out and your arms above your head. Lift your left arm and right leg up at the same time keeping both limbs straight, then lower them back down and lift the opposite arm and leg. Repeat.
Reverse weighted fly
Grab two light weights and stand up straight with feet shoulder width apart. Bend forward at the waist and soften your knees so your legs aren’t straight. Keep your head up with eyes facing forward, and raise your arms out to your sides until they are parallel to the floor. Leave your elbows slightly bent. Lower them back down, then complete 2-3 sets of ten reps each.
Seated dumbbell row
Sitting on a chair or bench, hold a light weight in each hand. Bend forward slightly at your waist and drive your elbows behind you while squeezing your shoulder blades together. Lower them back down, then repeat ten reps for 2-3 sets.
Standing or sitting, inhale and lift your shoulders up to your ears. Hold for a few seconds, then exhale and pull your shoulder blades down and together. It’s a simple stretch that will feel good after a few tries.
Sitting down, extend your legs out in front of you. Bring your right knee up and put your foot flat on the floor. Twist your torso to the right and put your left elbow on the outside of your right leg. Place your right hand behind you to help hold you up. Stretch your back for a few seconds, then repeat on the other side.
Lunge your right foot forward and place your hand on your knee. Keeping your body upright, gently push your hips forward to feel a stretch between your hip and your spine. Repeat on the other side.