How to Avoid Back Pain

How to Avoid Back Pain

Wednesday, March 22, 2023

As we get older, we begin to notice aches and pains that didn’t seem to be there before. Back pain is one of those common pains that just seems inevitable as people age, but is it really? It doesn’t have to be! You do not have to allow back pain to slow you down or keep you from doing the things you want to do. By changing some of your daily habits, you can alleviate back pain and keep living your best life, no matter what your age may be. 

  • Exercise to strengthen your core. Your core muscles help to support your spine, making your back stronger and more flexible. Focusing on toning your core muscles through specific, targeted exercises can prevent back-related issues like strains and muscle spasms. 
  • Take a walk. Walking is good exercise, easy and safe. In addition to taking a daily walk for exercise, if you have to sit for long stretches, make sure you get up and walk around frequently. Similarly, if you are at a social event that involves sitting, take breaks to walk around the room. 
  • Wear the right shoes. Comfortable shoes with heels less than an inch tall will reduce back strain and help prevent back pain. 
  • Use good posture. Whether you are walking, standing, or sitting, good posture helps your spine function properly. Keep your head high, avoid slumping and slouching, and sit in chairs that allow your knees to be slightly higher than your hips. 
  • Eat nutritious food. Having a wide variety of nutrients in your diet is important for your health. For your back, make sure to get plenty of calcium, found in milk, yogurt, and leafy greens, and vitamin D, which you can get from fatty fish, egg yolks, beef liver, and cheese. 
  • Watch your weight. Excess weight can put undue strain on your back, and make it ache. 
  • Don’t smoke. Nicotine restricts the flow of blood to your spine, and smoking reduces the oxygen in your blood. This combination can lead to damaged disks and weak muscles and tendons. Additionally, smoking reduced calcium absorption, increasing your risk of osteoporosis, which makes bones weak and brittle. 
  • Lift correctly. When you have to lift something heavy, lift with your legs, not your back. When you can, try using a rolling cart to move heavy things like groceries or boxes. 
  • Reduce pressure while you sleep. If you sleep flat on your back, this can cause back pain by putting pressure on your spine. Alleviate some of this pressure by putting a pillow under your knees while you sleep. If you’re a side sleeper, a pillow between your knees can help. 
  • Have a stretch! Tight muscles can cause back pain, especially when you stand, sit, or lie in one place for an extended time period. Simple stretches can help improve circulation to your back and ease back aches. 

At Parkwood Heightswe prioritize the health and happiness of our residents, and that includes encouraging them to enrich their lives through the use of technology. We want our residents to live life to the fullest, as they enjoy all the amenities that make Parkwood a great place to live their best lives. A lovely community in which to spend your retirement, Parkwood Heights is located just minutes from Victor, Fairport, Farmington, and Canandaigua. Our picturesque, 122-acre senior living campus affords many opportunities to enjoy your time with friends and family while enjoying our scenic setting. Call (315) 986-9100 to learn more about all that we have to offer, or check out our website and reach out if you have any questions.

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I moved to Parkwood Heights in 2005 because I wanted to live closer to my daughter. The activities department was the deciding factor. I enjoy having so many activities and events to choose from. Also, when calculating my expenses to live in my home or to live at Parkwood, the decision was made easier because the cost was about the same.

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Jeannette M. / Resident

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Ken and Bev Keyes / Family

Ken and I just want to let you know how much we appreciated having our Uncle in the Enriched Program at Parkwood Heights. His apartment was bright and inviting and the care he received by all the staff was wonderful. He could be independent, as well as cared for in relation to his needs. No matter what the day brought, the staff would tell us they loved their jobs and would always have a smile and a hug for everyone, helping to make each day a better day for those around them.

Norma / Resident

I've been living at Parkwood Heights since November of 2000. I am so happy here ~ the people are so nice and there is so much to do. If I didn't like it here I'd be a fool.

Rosa / Family

Here it is just a little over two weeks since we moved Bruce into Parkwood. I just wanted to tell you how pleased we are with Bruce’s transition and acclimation to Parkwood Heights. The entire staff and residents have been so very welcoming, helpful, and supportive.I see a remarkable difference in Bruce’s energy, health, and his avenues of interest….. We owe this to the eager and affirmative attention everyone at Parkwood has given Bruce over these past two weeks…Oh my gosh, I can’t tell you how relieved, rested, and encouraged I feel since Bruce has joined the Parkwood community….




Tom & Donna
Tom & Donna / Family

On January 19th we moved mom from Florida to New York. We were pleased with Parkwood Heights, from staff to the lovely facility. It was a difficult move for mom at the age of 97 as well as us with the arrangements. From day one, all of our questions were answered and we were guided through the move as easily as possible.

Tom and Nancy
Tom and Nancy / Villa Residents

We had been looking around for about 2 years ... we knew that we wanted a spacious villa ... we came to Parkwood because we wanted to do things and they had just what we were looking for. There are so many activities to choose from, places to go and people to visit with. We love it here.