Anyone who has ever experienced the jolt of pain doing something mundane like tying their shoes or pulling weeds understands how debilitating lower back pain can be. Once it happens, it can become a chronic problem that prevents you from enjoying life.
You don’t have to let it rule your life. Pay attention to these eight ways to prevent back pain and protect your spine!
Keep Moving
It may seem counterintuitive to suggest that exercise will help to prevent back pain, and of course, we don’t mean exercising while you are in pain. Once the severe discomfort subsides, daily gentle exercises like walking, swimming, and stretching will help to keep lower back pain in check. Strengthening your core should be at the top of your list to help alleviate the strain on the lower back muscles.
Consult with The Orthopaedic Center (TOC) about the best type of exercise for you and your symptoms. If the pain begins to move down into your leg, you may be dealing with sciatica, a problem related to the spine rather than the muscles around it. Before starting any exercise program, talk with your physician to avoid aggravating your back pain.
Be Conscious of Lifting
It doesn’t matter how heavy an object is; you should always be conscious of the right way to lift something. Lifting and twisting simultaneously can wreak havoc on your lower back, but sometimes a simple adjustment can significantly relieve lower back pain.
Always stand as close to the object as you can and lift with your legs and knees while keeping your back straight. Bending your knees is always a good practice, but a straight back is essential to a proper lifting technique.
Never lift anything that seems too heavy. When in doubt, play it safe by asking someone else for help.
Good Posture Is Important to Prevent Back Pain
Do you remember how mom always told you to stand up straight with your shoulders back? Little did she know how important that advice would become in the modern age of computer use. If you spend a lot of time working on a laptop or computer, it’s easy to slouch and not sit properly. Over time, this unfortunately puts pressure on your back, which may cause a degenerated disc to become more painful.
Find an ergonomic chair to keep your spine in the correct position. Keep your feet flat on the floor. Take breaks at least once an hour and change position fairly often. Consider converting to a stand-up desk if that option becomes available. All these tips will help you refocus on your posture and better your back!
It is also possible to avoid neck issues by using a headset if you must speak on the phone for a lengthy period of time. Never cradle a phone or cell between your chin and shoulder.
Sleeping for Health
Sleeping is intrinsic to good health. It’s best to sleep on your side to relieve any pressure on your back, and this positioning also alleviates issues associated with sleep apnea. Avoid sleeping on your stomach, which causes too much pressure on your spine.
Search for a mattress and pillow that supports your body and neck. Proper alignment of your neck as you sleep will prevent you from waking up with pain right at the start of your day.
Avoid the Bending and Twisting Motion
This is a tough one for active people to remember. We don’t realize we are doing it until it’s too late. Shoveling snow, gardening, and doing routine housework are all prime opportunities to twist our bodies as we bend down to do something. Instead, try turning your whole body instead of opting for the injury-prone twist.
Lose Some Weight to Prevent Back Pain
Yes, that again. Unless your BMI is perfect, losing a few pounds will help you prevent lower back pain. Carrying extra weight, especially around your midsection, is a prime risk factor for pain in the low back since it puts added stress on the muscles and ligaments in that area. In addition to regular exercise, maintaining a healthy diet will also make it much easier for you drop those excess pounds and prevent chronic back pain.
Water, Water, Water
Yes, that again. Losing a few pounds will help you prevent lower back pain unless your BMI is perfect. Carrying extra weight, especially around your midsection, is a prime risk factor for pain in the low back since it stresses the muscles and ligaments in that area. In addition to regular exercise, maintaining a healthy diet will make it much easier to drop those excess pounds and prevent chronic back pain.
Don’t Ignore Pain
Pain tells us something is wrong and needs to be corrected. If you continually take OTC medications to relieve the same pains repeatedly, you are not fixing the problem. You are also certainly not treating the underlying issue, which is likely to only become worse in the near future.
Schedule an appointment with TOC if you suffer from chronic lower back pain and are ready to explore your treatment options available in the Tennessee Valley area.
To schedule an appointment, please call (256) 539-2728 or request an appointment online today!