A variety of factors, including inactivity, poor posture, and overexertion, can contribute to back pain. For some individuals, age can also trigger this discomfort. If you’re middle-aged and have noticed unexplained pain, consider these tips to reduce discomfort and your risk of injury.

4 Tips for Reducing Back Pain

1. Supplement Your Diet

Osteoporosis is a loss of bone density that can make your bones more porous or weak. When this condition affects your spine, it can lead to discomfort and an increased risk of a fracture. Supplementing your diet with calcium and vitamin D can improve bone density and reduce your risk of osteoporosis-related pain. Calcium-rich foods like dairy products can help strengthen your bones. Sunlight is a natural source of vitamin D, along with foods like fatty fish, milk, and fortified cereals. If you find that you’re not getting enough of these nutrients in your diet, talk to your doctor about taking supplements to strengthen your bones.

2. Stay Active

Don’t give up on exercise if you’re experiencing some back pain. Regular exercise can actually help reduce chronic pain. A study in The Spine Journal indicated that exercise strengthens the back and improves flexibility, which can ease existing pain and prevent future pain. Before you start a new exercise regimen, talk to your doctor about the best way to stay active.

3. Maintain Good Posture

Poor posture can also contribute to lingering pain. So, if you notice that you have lingering back, neck, or shoulder pain, pay attention to your posture. The Cleveland Clinic reports that poor posture can cause those muscles to work harder, which can make them ache. To reduce posture-related pain, stand up straight, and make sure your desk setup encourages comfortable sitting. If you sit at work all day, stand up and move around or stretch every hour to avoid prolonged poor posture.

4. Improve Your Sleep Position

Sleeping places strain on the spine, which can increase your discomfort. Reduce this strain by sleeping on your side, with your legs drawn toward your chest. You can place a pillow in between your legs to further reduce discomfort. A standard pillow or full body pillow can provide added support.

If you’re living with chronic back pain, let the experts at Walch Chiropractic Center help. Located in Leeds, Alabama, this office serves the greater Birmingham area, providing natural and noninvasive pain relief services. Patients can receive free consultations that include a thorough examination to assess their pain and identify the right treatment options for their condition. Their team has 27 years of experience and superior customer service. To schedule an appointment, call (205) 699-4433, or visit the website to learn more about available services.