These healthy daily habits can make a difference in your back pain.

Back pain in seniors is so common it’s almost ubiquitous. But there’s a lot you can do to potentially reduce it. So today we’re going to talk about some easy, daily sleeping, sitting, standing and moving habits for back pain.

Back pain in seniors can get better just by changing how you sleep.

The way you sleep makes a big difference in the way you feel. You can help reduce your back pain during the day by:

• Sleeping with a pillow under your knees. If you like to sleep on your back, be aware that it puts a lot of pressure on your spine. Placing a pillow under your knees elevates your legs, which causes a drastic reduction in the pressure on your back.
• Don’t sleep on your stomach. That’s the position that puts the most pressure on your back, so stay away. Sleep on your side with your body straight. You can put a pillow between your knees, too.
• Check your mattress. You need to find a mattress that provides support and is still comfortable. If your mattress is old – and especially if it’s an old spring mattress – head down to your local furniture store and get yourself a new one. If you live in an assisted living community, ask the staff to assess your mattress and see if it’s a good fit for you.

The way you sit and stand is crucial for reducing back pain in seniors.

While good sleeping habits are really important, you spend most of your day either sitting or standing, not lying down. So the way you sit and stand is going to make a huge difference in the way your back feels:

• Keep your feet on the floor. Sitting in a chair that’s too high or too deep can make back pain so, so much worse because your feet can’t reach the floor. So whenever and wherever you sit down for a significant amount of time, make sure it’s a chair that allows you to place both feet solidly on the ground.
• Stay straight. Whether you’re sitting or standing, good posture is one of the most important keys to reducing back pain. Keep your spine straight, not slouched, and make sure your ears, shoulders and hips are aligned. When you’re sitting, your thighs should be parallel to the floor and your knees shouldn’t be any higher than your hips. If good posture is something you really haven’t been paying attention to, start slowly. Be conscious of the way you sit and stand for two minutes. The next day, add more time until proper posture becomes more natural to you.
• Keep moving. If you’re at a desk or anywhere else where you’ll be sitting for a long time, make sure to get up every so often and move around. Same goes for standing: Change positions to relieve the strain on your back. Stretches are a great way to do this, and they can be done right from your seat or wherever you might be standing. Do check with your primary physician before any exercise, including stretching, though.
• Consider support equipment. Medicare can cover orthotics – including support shoes and back braces – if you meet the eligibility requirements. Even if you don’t, and your back pain is acute, you might consider support equipment for your back. Orthopedic shoes, inserts, back braces and support belts can all help relieve the strain on your back – and the pain you feel as a result.

You can reduce back pain even while you’re walking.

An instinctive reaction to back pain is to stop moving. When you do that for more than a day or two, though, you’re depriving your body of crucial exercise. Not to mention that getting anywhere becomes a real pain. So here are some tips to relieve your back pain when you’re in transit.

• Posture again. Everyone’s favorite word pops up again here – posture matters. To maintain proper posture while walking, keep your head high (without your chin jutting out) and make sure your toes are pointed straight ahead.
• Wear comfortable shoes. These don’t have to be orthopedic, but don’t walk for any significant length of time in uncomfortable shes. Make sure they have arch supports.
• Keep both hands on the wheel. When you’re driving, keep both hands on the wheel to help prevent arm and wrist pain.
• Use a seat cushion. There’s a huge variety of seat cushions out there for drivers (and passengers, too). And yes, they really help. Make sure to speak to your doctor before you purchase, so you know exactly what to look for.

So there you have it: 11 easy, everyday tips to reduce your back pain. We hope they help – and we wish your back gets really better, real soon.