Those who suffer back pain are eager to find relief. If they are wise, they will be just as eager to prevent future back pain.
Simple lower back pain, the most common type, is often caused by things that can be avoided. This kind of back pain is due to strained muscles, tendons, or ligaments in the lower back. The strains are the result of heavy or awkward activity – especially unaccustomed activity.
We offer below 7 back pain prevention steps you can take to avoid having back pain in the future. You may need to practice several or all of them.
Back Pain Prevention #1
The most effective back pain prevention is regular exercise to strengthen the body’s core muscles. On this website, we offer exercises that will help prevent back pain. Stretching and flexibility exercises should be done at least three times a week to prevent back pain.
Back Pain Prevention #2
The simple act of lifting heavy objects properly is easy back pain prevention. Never bend over the object to lift. Stand beside the object and bend your knees. Lift by straightening your legs, letting them do the lifting as you return to a standing position. Do not twist you body as you lift. Such action is the most common cause of a slipped disc in the spinal column.
Back Pain Prevention #3
When moving heavy objects, push instead of pulling. Pushing is less stressful than pulling and can often avoid back pain. If possible, get help when moving heavy objects. Be sure anyone lifting an object to be moved does so as described above. When carrying or replacing a heavy object, avoid twisting the back and you will prevent back pain.
Back Pain Prevention #4
Prevent back pain when doing routine activities. If you are standing bent over even slightly, place one foot on a slightly higher object. If gardening, place a small brick or rock under one foot. If filing in an office, or washing dishes at home, place a book or small stool under one foot. This will relieve back strain and avoid back pain. When vacuuming or raking, try to move your whole body. Use your legs to push or pull.
Back Pain Prevention #5
Preventing or overcoming obesity is another step toward back pain prevention. Extra weight strains the back. Diet, if necessary, and exercise to strengthen muscles while losing excess weight. Ask your physician about adding calcium and vitamin D supplements to your diet to build healthy and strong bones. Prevention of osteoporosis will prevent bone fractures and back pain.
Back Pain Prevention #6
Prevent back pain at work or when driving by avoiding prolonged sitting. Get up and move around. Stand and work for short parts of every hour. When traveling, take time to stop and walk around for a few minutes. Stretching your muscles and improving blood flow to your lower body will be good for back pain prevention and will make you more alert.
Back Pain Prevention #7
Back pain prevention may require changing your sleeping position. Just two sleeping positions are thought to be best for the back. Sleep on your side with our legs bent. Or sleep on your back with a pillow under your knees. A firm mattress is usually considered best for back pain prevention.
CAUTION: The writer is not a licensed professional, and offers the above information for educational purposes only. Please see your physician for advice regarding back pain.