Back pain can cause tremendous discomfort and limit your freedom to move. If you suffer from this condition, there are several essential home modifications that you can make to improve your daily living habits. Here are 5 home modifications for individuals with back pain that can help reduce inflammation, increase comfort, lessen stress, and aid mobility.
1. Invest in Comfortable Furniture
When purchasing new furniture, you should consider comfort and support first and foremost. Research indicates it is important to look for couches and chairs that are foam-filled and also provide great lumbar support. Scour store websites for reviews of product comfort or test out pieces in store. Invest in a new mattress or pillow if needed.
Soft Mattress
For individuals with back pain, a soft mattress is typically not the best option. Science suggests that a medium-firm mattress is the better alternative for optimal spine alignment and reduced pain. Look for mattresses that are designed specifically for back pain – these are typically made from foam or latex, have adjustable firmness options, and contain memory foam layers for added support.
Ergonomic Pillows
Ergonomic pillows are especially important for those suffering from back pain. There are a few different types available, but the most popular are made of foam or support-gel material to cradle the contours of your neck and back during sleep. When selecting an ergonomic pillow, look for one that is made of hypoallergenic material to reduce the chance of developing an allergic reaction.
2. Avoid Bending and Reaching
When dealing with back pain, bending and reaching can be a major aggravator. When possible, store items at waist or knee level so that you can safely access them without bending or straining your back. Additionally, wear supportive shoes that provide cushioning and shock absorption to reduce the impact of everyday activities on your back.
Standing Desks
A standing desk is an excellent way to reduce back pain. It encourages you to work or study from a standing position, allowing you to move around and soothe your sore muscles. Some standing desks can be adjusted to different heights, so you can find a comfortable height for you to work or study.
Raise Items to Same Level
Raising the items you frequently use to the same level as your body can help you avoid bending over and straining your back. For example, if you frequently use a washing machine, locate it on the same level as yourself so you can easily access the items without having to bend over. Also, look for items that are lightweight, so they’re easier to maneuver and pick up.
3. Utilize Ergonomic Gadgets
Ergonomic gadgets can be utilized to improve your posture and reduce strain on your back. Utilizing an ergonomic keyboard and mouse can help to reduce the amount of strain on your wrists and forearms, allowing you to work for longer periods of time with less discomfort. There are also ergonomic chairs that have special features such as lumbar support and adjustable armrests that can help you maintain healthy posture while sitting.
Lumbar Support Cushions
Lumbar support cushions are designed to improve your posture while sitting. These cushions provide extra lumbar support and cushioning so that you can sit for longer periods of time without feeling discomfort. They come in a variety of sizes and shapes, so you can find one that fits your body type and needs.
Computer Monitor Risers
Computer monitor risers can help you maintain the correct posture while working. These gadgets adjust the height of your computer monitor so that you can look directly at the screen without having to strain your neck and eyes. Monitor risers also provide extra space underneath for other items such as your keyboard and mouse.
4. Exercise Regularly
Stretching and strengthening exercises should be done regularly to improve the mobility of affected muscles and reduce back pain. Consider adding light weight training, yoga, water aerobics and stretching exercises to your routine. Increasing your core and abdominal strength can be especially helpful in providing additional stability to your lower back.
Yoga Poses
Adding yoga poses to your regular routine can help to reduce back pain and increase your flexibility. Exercises like the child’s pose, cat and cow, cobra, and downward dog are great for improving core strength and flexibility. As always, be sure to consult with your doctor before attempting any new exercises.
Range of Motion Exercises
Range of motion exercises can be done to improve mobility in the lower back. When doing these exercises, make sure to go at a pace that does not exacerbate your pain. Examples of range of motion exercises include shoulder circles and hip rotations, hip bridges, and knee-to-chest stretches.
5. Have Posture Awareness
It is important to practice good posture throughout the day, especially while sitting and standing. This includes keeping your spine straight and correctly aligned, keeping your head up and your shoulders back. Staying mindful of your posture is essential to prevent further back pain.
Standing Postures
When standing, keep a small arch in your lower back. This will help to keep your spine straight and prevent it from arching too much. Hold your head up and roll your shoulders back. Also keep feet hip-width apart and distribute your weight evenly.
Sitting Postures
When sitting, make sure to sit in a chair with back support and allow your spine to be correctly aligned. Your feet should be flat on the floor, with your elbows resting lightly at your sides. Avoid slouching and sitting in one position for too long.
People Also Ask
What can I do to reduce back pain?
Reducing back pain can be achieved through maintaining good posture, strengthening core and abdominal muscles, and limiting activities that put stress on the back. Wearing supportive shoes, using ergonomic gadgets, and exercising regularly can also help reduce back pain.
What furniture is best for back pain?
Furniture that provides adequate lumbar support and is foam-filled is best for those with back pain. Additionally, a medium-firm mattress and ergonomic pillows are beneficial for back pain relief.
Are standing desks good for back pain?
Yes, standing desks are beneficial for back pain relief. They encourage you to work while standing, allowing you to move around and soothe your sore muscles.
Should I see a doctor for back pain?
It is advisable to see a doctor for your back pain as soon as possible. Consulting with a doctor can help you better understand the root cause of your back pain and get the treatment you need.
Final Words
Back pain can be a debilitating and painful condition, but with the proper home modifications and lifestyle adjustments, you can reduce the discomfort and increase your quality of life. Make sure you consult with your doctor to discuss options that are best suited for your unique situation.