9 Everyday Habits That Help Relieve Back Pain

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Start the day with a few minutes of light stretches

Starting the day with stretching is great. After being relatively still all night, simple, gentle movement can promote blood flow and joint mobility.
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Slip into low-heeled shoes

Choose comfortable shoes before stylish ones. Shoes with heels exceeding an inch might strain your back and change your walk.
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Walk for 10 minutes

Walking is healthy for your heart and back. Kevin Lees, DC, director of chiropractic operations at The Joint Chiropractic, advises back pain sufferers to take a light walk daily.
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Change positions

Sitting for lengthy durations can cause back pain and other issues. Lees advises getting up when you shift or fidget in your chair.
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Breathe deeply

Many have said that breathing helps reduce stress and regulate the nervous system. Unbeknownst to you, it can relieve back discomfort.
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Build in regular stretch breaks

Just like you started your day with stretching, you should stretch for five to 10 minutes throughout the day, especially if you're on your feet or at a desk all day.
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Do strength training

Consider how much time you spend sitting, unmoving, or looking at your surroundings.
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Combine ice and heat therapy

Icing lowers sensitivity and inflammation, while heat relaxes muscles and increases blood flow.
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Shift your sleeping position

A comfortable mattress and pillow, as well as a good sleeping position, can reduce aches and pains.