Hi lovelies,

Whether you’re living with a herniated disc, strained muscles, or spinal stenosis, it can take some time to diagnose and treat the causes of back pain. While you’re struggling with it, you’re also trying to navigate health insurance, work and family life, and other everyday demands as well as your back pain.

Here are some of the best things that you can do to keep your back comfortable and get relief from pain. If you are living with back pain, see your doctor or a chiropractor before changing your routine.

Let Your Spine Rest While You Sleep

When you’re lying down, all the structures in your spine that have worked hard all day can relax. To make the most of this, you need a mattress and pillows that will allow your spine to rest in a supported and comfortable way.

When you sleep:

Use a firm or medium-firm mattress. Most people do well with a mattress that is firm enough to support their spine, rather than an older or soft mattress that will let the spine sag. As long as you choose a mattress that gives support and the right sleeping position for your condition, there are lots of types that could help you.
Keep your spine naturally aligned. If you sleep on your back, try placing a pillow under your knees to reduce stress on your lower back. If you sleep on your side, try placing a pillow between your knees to keep your hips balanced. You could also benefit from a neck pillow. Try a few different options to see what you find the most comfortable.

It’s important to get good sleep, to prepare your back for a new day of hard work.

Exercise Your Core

Your core muscles, which are located in your lower back and abdomen, need to be strong and supple in order to support your spine and take pressure off your lower back.

Unfortunately, most of us have core muscles that we don’t use enough during our everyday activities. These muscles should be toned through specific, targeted exercises. Check with your doctor, physical therapist, or other health professional to learn which exercises might be most appropriate for you. A lot of core exercises will help to reduce back pain.

Your Shoes Should Support Your Spine

Whether you often walk for exercise, or you just walk to get to where you need to go, the shoes that you wear play an important part in properly supporting your lower back. Good shoes provide you with a supportive base that will help your spine and the rest of your body to stay in alignment. For example, you should make sure that the area of your shoe that fits the back of your heel is snug, but not too tight. A good fit will prevent overpronation or supination, or too much rolling of the foot to the outside or inside. You could also try using shoe orthotics or inserts if you need more help with balance or support.