5 Ways to Lessen Back Pain Today
1. Adjust your office ergonomics
Video games and television aren’t the only things that have us stuck to screens. Many people spend long days working at desks, hunched over computers. If you don’t practice proper ergonomics at work, your back, neck and shoulders may suffer.
To improve your workstation, position your computer monitor at eye level, at least 20 inches away from your face. Invest in a comfortable chair with armrests and good lower back support. Keep your head and neck in line with your torso, your shoulders relaxed. While you work, keep elbows close to your body, and your forearms and wrists parallel to the floor.
2. Shed excess pounds

Make the decision today to lose weight! Extra weight means extra stress on your body. If you carry excess fat in your belly or breast region, the strain on your back is likely to be worse. Take steps to lose excess weight. For most people, that means exercising more and adjusting your diet.
3. Get some low-impact exercise

When you’re in pain, exercise may be the last thing you want to do. But regular physical activity is essential to good back health. In a study reported in the American Journal of Epidemiology, Norwegian researchers followed 30,000 men and women over an 11-year period. They found evidence that moderate exercise can help reduce back pain. Consider walking at a brisk pace, swimming laps, or participating in yoga or tai chi several times a week. These low-impact activities can help you lose weight and boost your fitness level, and provide strength and flexibility to your back.
4. Sleep smartly
Proper spine alignment is important, not just when you’re watching TV or sitting at your desk. The position you sleep in can also affect your back health. Try to sleep on your side, in a relaxed fetal position with your knees bent. Place a small pillow under your neck. This will keep your spine in alignment. Another pillow between your legs can stop your top leg from sliding forward and twisting your lower back as you sleep.
5. Fine tune your small daily movements in ways that protect your back. For example:
• don’t carry too much weight in your purse, suitcase, or bag
• always wear your backpack on both shoulders, instead of by a single strap
• always bend at your knees when you’re picking up objects
It may also help to add some gentle stretching to your morning or evening routine. A few changes to your daily habits and lifestyle might make a world of different to your back.
