7 Daily Habits to Alleviate Upper Back Pain

It has been reported that nearly 65 million Americans have reported issues relating to back pain at some point in their lives. Suffering from back pain can be debilitating and cause a person to miss out on some of their favorite parts of daily life, like walking their dog, playing a sport, or even doing their job. While suffering from back pain may leave a person feeling hopeless, there are habits you can add to your daily routine that may alleviate your upper back pain.

The medical professionals of NJ Spine & Orthopedic have experience helping clients who have experienced upper back pain through their minimally invasive spine surgery methods. Aside from medical procedures, there are 7 daily habits that can be implemented into your life that can alleviate upper back pain before you decide if surgery is the right option for you.

What Are the 7 Best Habits to Alleviate Upper Back Pain?

Determining the root cause of a person’s upper back pain can be difficult. To truly understand what is causing your upper back pain, it is best that you seek the help of an experienced back and spine doctor. However, there are habits you can partake in to help alleviate the pain you are suffering from. Some of the best daily habits to alleviate your upper back pain include:

Sleeping with a Pillow under Your Knees

If you are someone who sleeps flat on your back, you are putting pressure on your spine each night when you sleep, which can cause pain. By putting a pillow under your knees to elevate your legs at night, you can alleviate some of the pain you are experiencing in your upper back.

Work Out Your Core

Exercise is one of the most beneficial habits you can maintain to reduce pain in your back. By incorporating a routine that strengthens your core, you can reduce your risk of developing back pain or injuries.

Increase Your Vitamin D and Calcium

These two vitamins play a crucial role in building strong bones, which in turn helps to alleviate and prevent back pain. Calcium can be found in:

  • Milk
  • Yogurt
  • Leafy greens

Vitamin D can be found in:

  • Cheese
  • Egg yolks
  • Fatty fish

You can also take vitamin supplements.

Wear Different Shoes

Make sure you are wearing shoes that have low heels and are comfortable. When you wear a more comfortable shoe, you can greatly reduce any strain on your back.

Improve Your Posture

Having bad posture will put a strain on your entire back. By ensuring that you are standing straight, you can alleviate some of the pain you may be experiencing.

Try Not to Carry Anything Too Heavy

To help reduce pain in your upper back, you should reduce any occasions where you may have to pick up or carry a heavy load.

Make Sure That You Stretch

If you are sitting, standing, or lying down in one place for too long, you may be putting a strain on a part of your back which can result in pain. To alleviate that pain, make sure to partake in a stretching routine daily.

Get Help from New Jersey Back and Spine Specialists

Suffering from upper back pain can disrupt a person’s daily life. In some cases, if the pain does not subside for several weeks, it is necessary to go see a medical professional. To begin your road to recovery, contact a New Jersey back and spine specialist.

NJ Spine & Orthopedic is a team of skilled back and spine doctors that specialize in minimally invasive recovery methods. Our board-certified spine surgeons are passionate about helping you understand what caused your back pain and what the best treatment options are for you. To get a free MRI review, contact us here or call (866) 272-9271.

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