Be very careful with your posture. A bad posture could cause a lot of pressure on your back and lead to severe back pain. Make an effort to keep your back straight and open your shoulders when you stand or walk. When you are sitting, remember that sitting at a straight angle is not a good posture. Your back should be slightly reclined but your shoulders and neck should stay aligned with your spine. Invest in some new chairs for your home and do not hesitate to ask your employer for a better office chair.
A quality mattress can keep you from experiencing chronic back pain. If you have been using the same mattress for years, you should consider investing in a new one. There are several types of orthopedic mattresses designed to improve your posture while you sleep but a brand new mattress that properly supports your back should be enough. If you cannot afford a new mattress, try placing a plank under your mattress or turning it over to get more support. Get in touch with your health insurance to find out whether or not a new mattress would be covered if it is needed for your chronic back pain.
If you are overweight, your back pain could be caused by the additional pounds in your midsection. Losing a few pounds should make a real difference. You should make some changes to your diet, for instance by eliminating foods rich in fat or sugar. Try getting more exercise, for instance by going for walks regularly. If you want to specifically target your midsection, try doing some abs for a few minutes everyday. Losing a few pounds should greatly reduce the pressure on your joints and spine. If you have a hard time with losing weight, meet with a doctor or with a nutritionist.
Building your back muscles should help you reduce your back pain but it is important that you exercise very carefully. You can efficiently build the muscles in your back by doing some push ups or pull ups at home. Activities such as swimming or archery will help you strengthen every muscle in your back and lose some weight too. Take the time to stretch carefully before and after exercises to avoid injuries and make sure you adopt a good posture for your exercises. If you feel pain while exercising, stop right away and wait until you feel better.
You should be able to get rid of your chronic back pain if you apply these different tips. Meet with your doctor if the pain persists and consider exploring different options such as surgery, medication or physical therapy if you cannot get rid of your back pain.