4 Ways to Prevent Back Pain
When your back is in pain, it puts a tremendous burden on the people you love. You have to rely on friends and family to bring you food, get you to and from the bathroom, and even help you sit up. Why saddle your family with your back-pain-burdens when they can easily be avoided? Here are five simple things you can do to prevent back pain.
Practice Proper Lifting Techniques
Many people are oblivious to the day-to-day strain they put on their backs until it’s too late. If daily activities such as moving boxes, bending, or lifting children are not done properly, it can increase your risk of back injury and severe back pain.
Before lifting any heavy object, stand with your feet shoulder-width apart to stabilize your body. Bend your knees slightly while your back remains straight. Tighten the muscles in your stomach. And then lift the object as you hold it close to your body.
Exercises Regularly
Exercises that encourage strong back and abdominal muscle help support your frame, stabilizes your spine, improves posture, and minimizes your risk of back pain. Exercises that focus on strong thighs and glutes provide the strength you need to properly lift heavy objects. And flexibility movements lengthen the muscles in spine to give it a greater range of motion to prevent injuries while bending and twisting.
If you have pre-existing pain in your back, talk to a chiropractor to find out what types of exercises are appropriate for you.
Practice Proper Posture
Proper posture protects the spine from the excess stress that leads to back injuries. Improper posture can result from a number of daily activities such as carrying heavy bags, and wearing shoes that throw off your center of gravity. To prevent this, don’t overstuff your purse, or backpack. And wear comfortable shoes that support your feet, and help you maintain your balance.
Slumping can put stress on the spine, and cause back pain. To avoid this type of strain on your spine, use a chair that supports your body properly. Sit with your back against the back of the chair with your shoulders straight, and your knees level to your hips.
If you sit at a desk, adjust your chair so that your desk is elbow-height. When you talk on the phone, hold it in your hand as opposed to holding it between your shoulder and head. Also, take frequent breaks during your workday to stand up and stretch.
Invest in a Quality Mattress
If you skimp on the quality of your mattress, your back will make up the difference with plenty of aches and pains. Choose a moderately firm mattress that supports the natural curve and alignment of the spine.
Sleep on your back or side instead of sleeping on your stomach. When you sleep on your back, put a pillow under your knees to minimize stress on the lower back. And when you sleep on your side, place a pillow between your knees to keep the spine properly aligned.
Sometimes despite your best efforts, back injuries happen. So if you’ve tried everything to prevent debilitating back pain to no avail, contact a chiropractor to get help.
