Do you regularly suffer from back pain? So do about 80 percent of adults at some point in their lives. The causes may vary, but the methods for finding relief can be boiled down to the following list:

1. Stop smoking – Smoking restricts the blood flow of healthy nutrients in the body, commonly resulting in mild to severe back pain.
2. Stop sleeping on your stomach – This position loads pressure on the back, which over time can damage spinal alignment.
3. Lose weight – Excess body fat can have a number of negative effects on the body, not the least of which is chronic pain, especially in the back.
4. Lower stress levels – Yoga, meditation, tai chi, and breathing exercises are all great ways to release tension in the neck and back.
5. Focus on maintaining good posture, both sitting and standing – An absolute must for people who spend all day sitting. Stay tall and upright.
6. Sleep with a pillow under your knees – This can cut the pressure on the back in half, greatly aiding your back’s longevity.
7. Regularly exercise core muscles – Exercising the core two times per week will drastically reduce the frequency of back pain and muscle spasms.
8. Eat more Calcium and Vitamin D – strong bones mean less chance of osteoporosis, which causes back pain later in life. Milk, yogurt, leafy greens, fatty fish, egg yolk, beef liver, and cheese can give you what you need.
9. Wear comfortable shoes – This is a very simple fix for immediate relief. Try to wear shoes with heels under 1-inch high.
10. Limit carrying heavy objects – Consistently carrying laptops, backpacks or other personal items can greatly aggravate an otherwise healthy back. Lighten your load, or use bags or carts with wheels to reduce your burden.
11. Stretch Regularly – Practiced regularly each day, this can drastically improve back pain by breaking up time spent sitting and increasing blood flow to the back.
12. Maintain an active lifestyle – Whether it’s swimming, walking, or riding a bike, find ways to incorporate low-impact activity into your daily routine.

The key is finding ways to relieve pressure, reduce strain, and exercise the necessary muscle groups involved in back pain. When we spend all day lifting heavy objects or slouching in a chair, it’s no wonder our backs act up. Implement as many of these tips as you can into your daily routine, and get on the path to relief.

What back pain have you experienced in the past? Were there any particular habits that may have led to the discomfort? What methods were helpful in healing your back? Share with us below!