Leave pain in the past: 4 tips to relieve back pain

Don’t let your back pain hold you back. While back pain is a common discomfort, there are ways to get relief.

Check out these four ways to manage back pain:

Add daily movement

Let’s get active. From simple stretches to maintaining an exercise regimen, the spine enjoys movement. Try this gentle stretch routine at the start or end of your day:

• Head rolls and sitting stretches
• Planking, crunches, and other core-strengthening movements
• Glute bridges

For those with more chronic pain, a focus on aerobic and strengthening exercises can also help .

Maintain good posture

Consider this your sign to sit and stand a little taller. While sitting too long isn’t ideal for your back, make sure to sit with good posture (your spine will thank you) .

“I try to incorporate healthy spine habits in the workplace. I avoid sitting for long periods of time and I have a sit-to-stand desk,” says UW Medicine sports medicine physician Dr. Omar Bhatti .

Pro tip : See more ways spine doctors keep their backs healthy .

Ditch your old mattress

If you’re constantly waking up with back or neck pain, it may be time to say goodnight to your old mattress .

The most important factor is the condition your mattress is in. Mattresses may need to be replaced after six to eight years — especially if it’s saggy, lumpy, damaged, or if you notice you’ve been waking up with aches and pains.

Not ready to part ways with your mattress? You may want to consider the way you sleep, as sleeping in the same position all night can also be a source of pain .

Explore professional care options

When pain gets out of hand, it’s time to phone the professionals. There are many treatment options , from physical therapy to anti-inflammatory medications.

The first step for dealing with severe or chronic back pain: make an appointment with a spine physician near you.