How to Prevent and Reduce Back Pain

Approximately 4 million Australians suffer from back pain. According to the latest statistics, spending more time sitting at work and having less time for exercise are the main culprits. The unhealthy fast-paced lifestyle has taken its toll on many, resulting in 16% of the population having back problems.

Luckily, certain actions can be taken to prevent and manage back problems. Aside from increased physical activity and reduced sedentary behaviour, small changes such as getting an adjustable standing desk or adding a seat cushion can help prevent the occurrence of symptoms.

Adjustable Bed

A lot of people are trying to find the perfect bed and mattress to ease their back pain and have a good night’s sleep. Visiting stores, checking online retailers and asking questions is a good place to start. But remember, when you’re shopping for a bed with adjustable features is the best for your back pain. With it, you’ll get the most comfortable sleep.

Nowadays there are many options on the market with different features and at different price points. Overall, there are 2 main categories, profiling and lifestyle. The lifestyle beds are more comfortable for sit-ups. They’re great when you want to read a book or watch TV. They put you in the perfect sitting position so you can relax and enjoy whatever you do.

They won’t give you a lot of possibilities for sleeping positions or height adjustability. Instead, they’re designed for those who want a bed with adjustable features for comfort and not for health concerns. Consider your needs now and how they might change in the future before deciding on the type of bed you should get. This may not be your bed if you’re having serious medical conditions.

The profiling beds, on the other hand, will give you tons of sleeping position options. They have many features included and the height adjustability is far better. There’s a handset that you use to control the adjustability. You can even use it while you’re still in bed. The profiling type comes in 3 options that offer different levels of movement.

With the two-part adjustable bed, the only movable part is the upper section. This one is good for watching TV or standing up and getting into bed easily. The three-part one has a break at the knee and a movable upper section. This stops you from sliding down the bed. The final option is the four-part one that includes everything from the first two plus a flat section you can sit on.

Anti-Fatigue Mats

When you spend a lot of hours standing in the kitchen, workshop or office your body starts to respond negatively and you get stress on your feet and back. This can be a very unpleasant and painful condition. There’s one simple solution that can help you with this issue and it’s called an anti-fatigue mat. There are several things to consider before buying one. You first need to think about its size.

Always measure the space where you’re planning to lay it down. This will give you an idea of how long and wide it should be. Make sure it covers the complete area so you don’t step on and off of it all the time. The mat should be dense enough to relieve any foot fatigue and back pain. If it’s too soft it’ll be like stepping in the sand. This leads to disbalance and a shift in weight which is tiring and uncomfortable.

The most common materials for mats are foam, rubber, vinyl and gel. Sometimes manufacturers combine two or more materials to get the best of every world. Foam mats are very common and mostly used in kitchens and bathrooms. They’re easy to clean and affordable as well. Gel mats work really well in the kitchen, more durable than the foam ones but are pricier.

The mat has to be easily washable, and you should clean it often. The ones with a grid or a pebbled surface can be cleaned with a hose. As soon as you notice ripping, peeling or cracking, replace it. It’s no more useful and it’ll be hard to keep clean.

Lift Chair

A lift chair can be convenient and useful to people with back problems just as a reclining bed. For your comfort, this chair’s fit is crucial. When the chair is in the “lifted” position, your feet won’t reach the floor if it’s too tall. Your lower back won’t be properly supported if it’s too short. They often come in many sizes that include small, medium and large.

Some of them have higher weight capacity and some don’t. Make sure you ask your retailer about this before buying. The “heavy-duty” ones have a range of 220-300kg. Always check if you have enough room in your home for the chair. They’re big and need space to recline and lift. Always measure the area and be sure it can fit.

These chairs are often made from leather or faux leather, but some manufacturers have them custom-made so they’ll fit with your interior design. Your back will benefit the most from the reclined position this chair provides. It’ll also stop you from hunching which can be a great contributor to your problem. The head tilt as a feature will bring even more comfort and keep your spine in alignment.

Seat Cushions

There are many different types of seat cushions, however, memory foam is one of the best and most popular. They’re practical, affordable and very comfortable. Besides supporting your back, they also support your tailbone. Sitting for 8+ hours can be tiring and difficult to do and seat cushions are there to make it easier by providing support like adjustable beds.

Besides memory foam, manufacturers use other materials to produce seat cushions. High-density foam is very affordable and will last for a long time. Polyester is another option. It’s wear and tear resistant and waterproof. Nylon has similar properties and suede-covered cushions are for people who want to add some style to their comfort.