The best ways to prevent back pain at home

Back pain is extremely common and can be caused by many simple everyday activities like trying to reach or lift a heavy object, twisting, sudden movements, sitting at a computer in the same position for hours, or sleeping in a bad position. All of which can cause muscles or ligaments to stretch or develop microscopic tears.

Over time, poor posture or repetitive stress can also lead to muscle strain or other soft tissue problems. And while muscle strain sounds simple, in the lower back, the pain from a simple strain can be severe.

The good news is that preventing back pain isn’t all that difficult, often requiring just a few adjustments that will soon become second nature.
Here are 8 simple but effective ways to prevent back pain at home:

1. Exercise

One of the most important things you can do to prevent back pain is to get up and get moving.
Muscles are meant to move and strong core muscles are important to provide support for the lower back to avoid injury. And if you’re not in good shape, you’re more likely to hurt your back and feel pain when you do even simple movements, such as lifting a light object from the ground.

How does exercise help in preventing back pain?
Low-impact cardiovascular exercises, such as walking, running, riding a bike, increase blood flow to the spine. Increased blood flow supplies healing nutrients and hydration to the structures in your lower back.
Also, exercise helps you keep your weight down; being overweight, especially around your stomach, can put added strain on your back.

2. Get enough quality sleep

Pain is a leading cause of insomnia (difficulty with falling asleep/staying asleep).
Approximately two-thirds of people with chronic back pain suffer from some type of sleep disorder. Paradoxically, inadequate sleep can make your back pain worse.
This vicious cycle makes it ineffective to treat just the pain. So if you have a sleeping problem, you need to get the sleeping problems addressed too.

3. Choose the proper mattress for back pain

Choosing the right mattress is crucial for individuals with back pain issues. The right mattress for back pain can alleviate pressure and aches in the most sensitive areas, such as the neck, shoulders, hips and lumbar region of the lower back. The wrong mattress often exacerbates the issue and may cause pressure to develop in new areas of the back.
A comfortable mattress should reduce back pain by providing a sleeping surface that adapts to your body to help it maintain proper spinal alignment, regardless of your sleeping position.
So, what kind of mattress should you invest in to alleviate back pain?

Mattresses with highly adaptive foam adjust to your body in a way that differentiates it from other types of mattresses. Adaptive foams contour to your body when you lie down on them, cradling your pressure points and aligning your spine. Its elastic trait returns it to its original shape once the pressure is removed.
On this kind of comfortable mattress, this adaptiveness allows the foam to contour to your natural body shape, rather than forcing your body to adjust. The full body contouring also supports your lower back, allowing the muscles to fully relax and release tension.

Our WHISPER mattress uses a special quantum foam that relieves pressure points on your back, evenly distributing your weight and giving you a perfectly balanced sleep. That is amazing for your back.

4. Select the right pillow

The design of the pillow core is crucial for sleepers with back and neck pain. A proper pillow core that’s made with sensitive and responsive foam can relieve pressure in the neck, shoulders, lumbar region and other sensitive areas, providing proper spine alignment and retaining its shape over time. An incorrect pillow core design can make these issues much worse.
The Quantum adaptive foam relieves the pressure by adjusting to the different shapes of heads placed on it depending on what position you take up during the night. Allowing you to sleep more comfortably.

We also have a WHISPER pillow that supports your head and has an adjustable height. This makes sure your neck is relieved of all tension and has time to recover every night.

5. Correct your posture

People slouch over their computers and their telephones when they’re texting, and they don’t realize the damage they’re doing to their backs and the pain they could be causing.
Poor posture places pressure on your back and can cause degenerated discs to become more painful. Support the natural curve in your lower spine by using an ergonomic chair and set a timer on your phone to remind yourself to check your posture as you work throughout the day.

Make sure to get up and walk around at least once an hour if you sit most of the day.

If you practice good posture, you’ll maintain the natural curves of your back and help keep it strong.

6. Eat right

If you maintain good eating habits, you will not only maintain a healthy weight, but you will avoid unnecessary stress on your body. A steady diet of excessively spicy or fast food can strain your nervous system, which is going to create back problems.

On the other hand, a healthy diet of fresh fruits and vegetables, lean meats, dairy products, lots of water, and minimized alcohol use, will keep your digestive system on track.
If your intestines are working and functioning properly, they will maintain your spine because your inside and your outside relate to one another. There are countless studies on patients who complained about lower back pain, while simultaneously having irritated bowels and a poor diet.

7. Quit smoking

It’s well known that smoking raises your risk for heart diseases and cancer. However, what most people don’t know is that smoking can also be a cause of persistent back pain.
Research also shows that smoking not only causes but it makes any existing back pain more severe. It’s not entirely clear on how smoking affects back health, but one possible theory is that it narrows blood vessels. And we know that narrowed blood vessels result in less oxygen and nutrients reaching the spine and, in turn, it becomes more susceptible to injury and makes it slower to heal.

8. Reduce your stress

You probably don’t realize how much stress can impact your back health. Stress causes you to tense your muscles, and constant tension of this kind can cause back pain. Any activity that helps you reduce stress will help prevent back pain. Stress reduction activities can include yoga, meditation, deep breathing, taking time to relax, increasing your social involvement and so much more.


You can prevent back pain with these simple lifestyle changes. However, if you still experience severe and continuous back pain, don’t just ignore it. It could be a sign of a more serious condition. Talk to your doctor about your symptoms and what you should do to find and treat the cause.

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