Working all day long, caring for your baby, having a poor diet, and watching TV are the biggest causes of back pain. What can you do to alleviate some of this pain as a dad?
You’re not going to stop working, of course. But you could change your posture while seated. You could also work on your diet and fitness. Continue reading to discover some of the simple changes you could make to help eliminate lower back pain.
Invest in Proper Back Support
An unsupported back is one of the biggest causes of lower back pain in men. Maybe have a terrible office chair. Perhaps you have a stiff mattress at home. Or maybe your car seats are uncomfortable.
Invest in seats that provide proper back support. Buy a memory foam to provide better comfort at night. If you’re ready to upgrade your office chair, buy a decompression back belt.
Decompression belts compress your abdomen. They also hold your spine in a stable position to improve your comfort while working, walking, or lying down. These belts have been proven to reduce lower back pain.
But they’re all not created equal. Read a couple of dainely belt reviews to discover the right belt for you. It needs to support your waist. More importantly, it should provide ample lower back support.
Work on Your Posture
A good office chair with lumbar support may not alleviate your back pain if you have a poor sitting posture. Start by doing regular stretches regularly. Not only can they release some of the pressure in your lower back, but they could also help improve your posture.
Your posture is determined by how you position your neck, shoulders, hips, spine, and back muscles while sitting or standing. Any stretches that can loosen the muscles mentioned above could improve your posture.
Stretches aside, learn to keep your back straight while working. Place your feet on the floor. Your neck should be straight and your head should be aligned to your pelvis region. Do not lean forward or backward for too long.
Check Your Diet
Eating healthy can be hard when you have so little free time. Maybe you have a lot of work, so ordering comfort food is always the easiest option for you. Perhaps you hate cooking, and most restaurants near you don’t offer healthy meal options.
Don’t worry. Eating healthy doesn’t need to be complicated. Replace white bread with healthier breakfast options like oats and eggs. Reduce your sugar and red meat consumption. Importantly, eliminate junk food.
Your diet plays the biggest role in shaping your body weight. Eating healthy can help you cut weight. It can also protect you from lifestyle diseases like diabetes, heart attack, and certain types of cancer.
If you believe your weight contributes to your lower back pain, do something about it. Reduce your meal portions to achieve a calorie deficit. Many nutritionists believe you can reduce your weight without working out as long as you have a calorie deficit.
Many people who work out regularly seldom experience lower back pain. That’s because exercising strengthens your core. And a strong core improves your posture besides strengthening your back muscles.
What are the best workouts to improve comfort? Any type of exercise is better than no exercise at all. This means you should start by doing your favorite workouts.
Complete a one-mile run every morning. Alternatively, just take a walk. Spice up things by doing low-intensity cardio after work. Routines like jumping jacks, high knees, and burpees improve your cardiovascular health. They’re also great for weight loss.
Because your goal is to alleviate back pain, incorporate ab workouts into your routine. Do crunches, planks, push-ups, sit-ups, and leg raises occasionally.
Get a Massage
A massage is a fun way to relieve stress on your back muscles. It’s a great alternative to painkillers because it can relieve your lower back pain for much longer.
An occasional trip to your masseur, regular workouts and healthy meals could help eliminate back pain forever. However, if your pain doesn’t go away, visit a spine specialist. A specialist can determine the best way to help you improve comfort.
With an educational background Alana loves the science behind child development. Her passion is the way in which children learn and grow. After an accident that ended her career as a teacher she has dedicated herself to studying child development. She has been learning styles to help influence teachers with the needs of different children. She hopes to one day have a big impact in this space and we are so lucky to have her as part of our writing team. Alana is mum to 3 young adults and loves being a big part in their life.