7 Ways to Keep Your Back Healthy and Pain-Free

Healthy back and posture are essential to helping you live your best life. If you struggle with back pain or poor posture, try incorporating these seven tips into your daily routine to help keep your back healthy and pain-free. Back pain can be persistent and debilitating, but it doesn’t have to be!

1) Exercise

The No. 1 thing you can do for your health is exercise regularly. The benefits are nearly endless, from better sleep and moods to lower risk of certain cancers. Getting a good night's sleep is essential for staying healthy, but even those who swear by their 8 hours still tend to wake up feeling more tired than they'd like. While you probably can't fit in two full sleep cycles (and two snoozes) in one day, there are a few things you can do before bed that will help ensure a high quality night's rest: Avoid stimulants: Drinking alcohol or eating large meals close to bedtime can disrupt your sleep cycle because they make it harder for your body to produce melatonin.

2) Get plenty of sleep

Getting plenty of sleep is one of those things you probably don't think about very often—until it's too late. Studies have shown that inadequate sleep can lead to higher stress levels, a weakened immune system, less motivation and concentration, more emotional eating, weight gain , elevated blood pressure, heart disease , diabetes , and an increased risk for accidents. Getting enough sleep is critical not only for your physical health but also for your mental well-being. Make sure you're getting seven to nine hours each night! While you're at it, be sure you're getting good quality sleep—aim for eight hours of uninterrupted (and preferably dark) time per night.

3) Stay in good shape

Stay in good shape by stretching daily, as well as working out on a regular basis. Stretching will keep your muscles limber, while working out will keep your joints strong. To maintain a healthy back for life, follow a simple lifestyle for health and wellness.

4) Maintain a healthy weight

If you’re overweight, losing a few pounds can be an easy way to relieve lower back pain. On top of that, if you maintain a healthy weight throughout your life, it can help prevent degenerative diseases like osteoporosis. (It’s never too early or late to start monitoring your weight.) It may also help relieve back pain.

5) Manage your stress

Stress can wreak havoc on your health—especially your back. If you suffer from chronic back pain, it’s a good idea to try to manage stress levels, which is easier said than done for most people. Stress is often a byproduct of both physical and mental activities, so don’t be afraid to seek help from a professional if necessary. The alternative—chronic back pain or even an injury or worsened condition—just isn’t worth it.

6) Stretch daily

Heavy lifting is a leading cause of back pain, particularly in middle age. If you work in an industry where you're responsible for lifting heavy objects on a regular basis, consider investing in a support belt (or weight belt). Designed to distribute weight evenly throughout your torso, support belts help reduce stress on your back by reducing pressure on your spine. Just make sure you wear it properly (it should be snug around your rib cage but not feel constricting) and consult with a doctor before using one if you have an existing injury or disorder. It's also important to remember that while they may prevent injury, support belts are no substitute for proper posture when carrying heavy objects. And at just $10 apiece, they're certainly affordable!

7) Use a support belt when lifting heavy objects

Lifting heavy objects can put a lot of strain on your spine. Use a support belt when lifting heavy objects or when you perform repetitive movements that put pressure on your lower back.