9 Practical Lifestyle Habits for a Healthy Back Back pain remains one of the most prevalent disabilities in the

world. Reportedly, half of all working Americans have back pain each year, and experts estimate that up to 80 percent of the global population will experience some sort of back problem at some point in life. Back pain has a wide range of causes, including age and increased stress on spinal tissue, but the problem is most often caused by a joint disorder, like arthritis, or some sort of physical traumaa fender bender or sports injury, for instance. Symptoms of back pain can last a few days to several years and are characterized by muscle aches, sharp pains, and limited flexibility. But the symptoms are only part of the pain. Back problems can have a detrimental effect on your livelihood and prevent you from fully participating in activities and leading a full life. According to the American Chiropractic Association, Americans spend upwards of $50 billion a year just on treatments for back pain. The good news: you can improve back pain through a healthy lifestyle. In this article youll learn how the following affect your back: Posture Ergonomic furniture Smoking Stress management Strength training Stretching Nutrition Sleep Footwear

Read on to learn the path to a healthy, happy back.

1. Improve your posture.

Your mom always told you to stand up straight for a reason. Your spine is a naturally robust structure, but only when its positioned the way it was meant to be via good posture. Your spine is made up of three curves: The cervical curve is a forward curve at your neck. The thoracic curve is at your upper back and takes the spine back. The lumbar curve takes your spine back inward at your lower back.

Good posture maintains these three curves to reduce the stress on your ligaments, minimizing the potential for injury and preventing muscle strain, overuse, and pain. The point of good posture is to place as little strain as possible on the muscles, bones, joints, and ligaments that support your frame whether youre walking, standing, sitting, resting, or pumping iron. Overall, good posture ensures proper alignment throughout your body without sacrificing your comfort. For good sitting posture: Keep your knees level with your hips. Feet should be flat on the floor or otherwise proped up on a footstool or other support. Sit back in your chair. Keep your upper back and neck straight without straining. Relax your shoulders.

Good posture isnt sitting or standing as stiff as a board, contrary to what you might think. This actually places extra stress on your hips and lower back, leading to even more back pain.

2. Invest in ergonomic furniture.

You should practice good posture in all parts of your life, including while at work and lounging about the house. Slouch or sit improperly and you will pay dearly in back pain and a drop in mood and productivity. Ergonomic furniture can do some of the work for you by comfortably forming your body into proper posture. You can find ergonomic furniture for home and work.

At Home
Ergonomic furniture for the home is versatile and comes in many different styles, just like regular furniture. You can find an array of home furniture thats built with back healthand therefore total body healthin mind, such as: Arm chairs and modern leather recliners Sofas Sectionals Massage chairs Dining chairs

At Work
So many of us spend 40 hours or more per week in poorly designed office chairs that only add to existing back problems and create new ones. Because so much time is spent sitting in your chair, its of utmost importance to have one that provides proper support. Look for lumbar support office chairs, which support your lower backa big source of pain for office workers. For proper ergonomic posture: Your arms should be at 90-degree angles to keep your shoulders down, which may mean removing your armrests or raising your chair up if youre too short for your desk. Computer monitor should be about an arms length away, and the center of the screen should be at or a bit below eye level. Feet should be flat on the ground, with your legs making a 90 degree angle. If this isnt possible because you need to raise your chair to keep your arms at a 90-degree angle, use a stool or other item as a foot rest.

Sit back in your chairdont lean forward. Wrists and hands should be aligned and comfortable (not bent awkwardly).

If you take phone calls throughout the day, dont tuck the phone between your head and shoulder to free your hands. This causes strain in your neck and shoulders. Instead, invest in a headset or use your speakerphone. Above all, make sure you take breaks throughout the day. Just getting up and stretching for a minute can help work out the kinks in your back.

3. Stop smoking.
Youve heard the public service announcements, you know all the surgeon general warnings, your mom has repeatedly told you of its ills, and yet smoking still remains the leading cause of preventable death in the U.S. An estimated 19 percent of American adults smoke cigarettes, and while you know about the lung cancer and heart disease it can cause, you may not know that smoking exacerbates lower back pain in a number of ways too. Smoking mainly contributes to atherosclerosis, a disease wherein plaque and other materials develop in the blood vessels, cutting off the blood supplyparticularly in smaller blood vessels. Coincidentally, your spine is supplied by those same small vessels. Less blood to the spine affects its ability to heal, eventually leading to further degeneration and pain. Osteoblasts are specialized cells that help build bone tissue. Nicotine, the addictive ingredient in cigarettes, inhibits the growth and activity of osteoblasts. This reduces your spines ability to repair and rebuild itself. The bone ends up wearing down faster than the body can rebuild it, leading to osteoporosis.

4. Reduce your emotional stress and anxiety.

We live in a world filled with stress and anxiety as you constantly have to meet deadlines, answer emails, get to appointments, and maybe even take care of a home and family too. Stress is natural, but too much of it just adds extra strain on your back, among many other negative effects.

Stress is much more than mental aggravation. It builds up in your muscles, especially those of your neck and shoulders, causing those muscles to tighten unconsciously. This often manifests as a tension headache, creeping up and down your neck. The tension also cuts off the blood flow to your muscles and your spine, weakening both and making them much more susceptible to further injury and strain. Anxiety, often described by feelings of nervousness, fear, panic, worry, and general discomfort, can contribute to back pain. When youre anxious, you tend to feel antsy, causing you to change your behaviors and posture, forcing your back muscles into uncomfortable positions. Anxiety also causes hypersensitivity, so your back pain will feel even more intense than you think, forcing you to overcompensate. Good news: there are so many constructive ways to handle your stress and anxiety. Breathing exercises and meditation go a long way to focus your mind and shed away the days troubles. Massage can work the kinks out of your back and relax you at the same time. Exercise also plays a large role in expending your stress and anxieties while filling your body with all kinds of feel-good chemicals. Speaking of

5. Increase your strength training.

Most people with back pain assume that bed rest is the best solution. In some cases, some bed rest is necessary, and if your doctor advises it, you should listen. But theres a difference between a proper amount of rest and an overabundance. Staying active expedites your recovery and increases blood flow, giving your back muscles more fuel to support your spine. Having strong core muscles makes you less prone to back injuries and reduces pressure on your spinal discs. Workouts also keep obesity at bay (more on that later). Staying in bed too long, on the other hand, makes your back stiff and allows your muscles to atrophy. Dont put on your exercise garb just yetsome exercises actually make back pain worse. Exercises to avoid include: Straight and bent-leg sit-ups. Crunches Leg lifts Standing toe touches Weightlifting anything above the waist (bicep curls and standing military presses, for instance)

Everything else is pretty much free game as long as you take it easy. Some suggested exercises: Push-ups: When done properly, the push-up is a versatile workout that can strengthen your arms and core. Place your arms in a wider stance to focus on your chest and shoulder muscles. Planks: The plank is the first step to building stability and improving core strength. Try these two variations: 1. Front Plank a) Start with the basic plank position with your toes and forearms on the floor. b) Keep your head relaxed. You should be looking at the floor, not up. Keep your spine and neck in comfortable alignment. c) Your body should be in a straight line. No sagging or bending. Keep your torso tight and straight. d) Hold the position for 10 seconds and then relax. Increase the time to 20 or 30 seconds as you progress. e) Repeat 3 to 5 times. 2. Side Plank

a) Lie on your side. Place your elbow on the floor. b) Lift up on your elbow, keeping your body stiff. The only things making contact with the floor should be your forearm and your foot. c) Hold the position for ten seconds before resting. d) Switch sides and repeat. Any aerobic exerciseswalking, swimming, elliptical machineskeep your heart healthy, allowing for more oxygen-rich blood flowing throughout your body. Aerobic exercise is an important part of any regular activity regimen.

6. Make stretching a daily habit.

Along with strength training and aerobic exercises, make sure you participate in stretching, even on the days you dont do a workout. Stretching keeps your joints and muscles flexible, preventing the sore stiffness that often comes with back pain. There are a ton of stretches you can perform to keep your back limber. Leg Raises 1. Lie on your stomach. 2. Tighten the muscles of one leg and raise it a few inches from the floor with your toes pointed. 3. Bring it back down and repeat with the other leg. 4. Repeat 20 times. Its a lot like kicking while swimming but in slow motion (and not in the water, of course!). Back Stretch 1. Lie on your stomach. 2. Using your arms, push your upper body off the floor. Keep your neck long and shoulders downdont scrunch your neck into your shoulders. 3. Hold the pose for 30 seconds. 4. Relax and repeat.

Yoga offers a ton of stretches that will increase your flexibility while calming your mind. If you have the opportunity, consider partaking in a yoga class or setting up a yoga area at home.

7. Eat for back health.

Weight has a significant influence on your back pain. Essentially, the more you weigh, the more that your back has to carry. Weight also presses down on your spinal discs, wearing them down and promoting bad posture. Maintain proper nutrition to keep your weight at a healthy level while filling your body with all the good stuff it needs. In particular, avoid foods that promote inflammation. Inflammation is your bodys natural defense against infection, but certain foods trigger inflammation even if there is no threat of inflammation. Turns out, most of these inflammatory foods are the usual culprits of weight gain as well, including: Red meat Fried foods Whole-fat dairy Highly processed foods Trans fats

Saturated fats Anything with added sugars

You should fill your body with food that is as whole and natural as possible: Complex carbs like whole grains and fruitcomplex carbohydrates give your muscles a steady flow of energy throughout the day to maintain and protect your back. Energy is the key here, so make sure you eat breakfast, dont skip any meals, and eat small, healthy meals throughout the day. Beans, legumes, raw nuts Lean protein such as chicken, fish, and tofu Lots of wholesome veggiesdont forget the greens! Unsaturated fat found in olive oil, fatty fish, avocados, and nuts

Some vitamins and minerals to encourage growth and healing in your spine include: Vitamin D: Vitamin D is necessary for creating new bone cells and absorbing calcium. Not enough vitamin D can soften your bones. Calcium: The building block for strong bones, calcium is crucial to your spines health. Not enough calcium can lead to osteoporosis. Magnesium: Strengthening bones, muscles, and nerve functions, magnesium can significantly reduce muscles spasms.

8. Sleep well.

Getting a good nights rest seems impossible when youre battling back pains, but your back can only get worse if you dont get enough sleep. Its a vicious cycle. Good sleep is equivalent to good health. Your body and mind repair themselves during sleep. Consider investing in a new mattress with medium firmness to minimize any unnatural curves in your spine. If thats not possible, place wooden planks under your mattress to prevent any dipping in its center. Much of the pain can also come from bad sleeping posture, which throws off your spinal alignment, leading to further damage and pain. Instead of sleeping on your back, sleep on your side, knees bent slightly, your hips stacked in line. Place a pillow between your knees to keep your legs hip-width apart.

9. Rethink your shoes.

Fashion and comfort dont always intersect, particularly when it comes to footwear. Your feet bear much of your weight and are the foundation for your musculoskeletal system, so they need the right balance and support. Unfortunately, people still torture themselves with uncomfortable footwear. High heels, for instance, increase the forward curve of your back, tipping your pelvis forward and shortening your hamstrings. Find comfortable shoes or insoles that offer good arch support and absorb shock. No two backs are the same, nor is there a magic pill that will instantly make everything better. Some people need more exercise. Others need more flexibility. Still others need greater lifestyle changes. Consult a chiropractor, physical therapist, or other specialist to figure out what works best for you. Remember that back pain doesnt have to run your life. Sources: http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm http://www.acatoday.org/level2_css.cfm?T1ID=13&T2ID=68 http://www.bluezones.com/2012/05/easy-steps-to-relieve-back-pain-at-work/ http://www.acatoday.org/content_css.cfm?CID=1452 http://www.mayoclinic.com/health/back-pain/LB00002_D&slide=2 http://www.acatoday.org/pdf/BackPainExercise.pdf http://health.howstuffworks.com/diseases-conditions/pain/back/smoking-and-back-pain.htm http://backandneck.about.com/od/medication/f/Health-Risks-Smoking.htm http://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-backpain11.htm http://www.calmclinic.com/anxiety/symptoms/back-pains http://www.webmd.com/back-pain/exercises-to-reduce-low-back-pain# http://sportsmedicine.about.com/od/backpain/tp/Simple-Back-And-Core-StrengtheningExercises.htm http://www.3fatchicks.com/5-vitamins-and-minerals-that-help-lower-back-pain/ http://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-backpain10.htm http://www.huffingtonpost.com/2013/03/21/inflammatory-foods-worstinflammation_n_2838643.html http://www.womenshealthmag.com/health/sleep-positions http://www.acatoday.org/content_css.cfm?CID=73 http://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-backpain2.htm

Images: Stress Reduction by eamoncurry123 is licensed under CC BY 2.0 Fjords Riva from http://www.thebackstore.com white dog sleeping on pavement by epSos.de is licensed under CC BY 2.0