At some point in their lives, the great majority of adults will suffer from significant low back pain, usually from an injury at work, at home or at play. Orthopedists, chiropractors, physical therapists, coaches and trainers all have helpful advice regarding back pain prevention. By following their directives, people can minimize the possibility of back injury, and keep themselves healthier in the process.
Lifestyle Changes for Back Pain Prevention
Maintaining a healthy lifestyle can go a long way in preventing acute injuries or chronic back pain. Taking the following steps can help maintain strength, balance and flexibility, and promote rapid healing if an injury occurs:
- Exercise regularly for strength and conditioning
- Eat a nutritious diet
- Maintain a healthy weight
- Do not smoke
- Do not drink alcohol to excess
- Do not abuse drugs
Following these directives helps to keep muscles well-toned and bones at optimal density. It also prevents excess weight from putting undue strain on muscles and spinal discs.
It is essential to also pay attention to emotional health; depression, anxiety and psychic stress can make people prone to injury, slow to recover and overly sensitive to pain.
Posture and Ergonomics for Back Pain Prevention
Learning proper posture and using ergonomic furniture/equipment are also important in preventing back pain. It is beneficial to learn appropriate ways to stand, sit, bend, lift and turn, so as not to compromise spinal health. Using assistive devices when necessary for reaching or lifting is recommended, preventing physical stress that can result in injury or long-term damage.
Becoming aware of the initial signs of pain can help trace its origins. Noticing that pain occurs after sitting in a particular chair, wearing particular shoes, performing a particular task, or reaching for something in a certain way, can be of diagnostic significance. It should also be a warning that a pattern of movement or behavior should be changed.
In some cases, replacing furniture or equipment with more ergonomically designed pieces may be necessary. It may also be possible to find a more convenient, less expensive solution to a problem by supplementing a chair or car seat with a supportive back cushion, or getting orthotics for one's shoes.
Although being proactive will not prevent all back injuries, it can lessen their frequency and severity, and reduce the need for medication or medical consultations.
How do I strengthen back ligaments?
One way is with bridge exercises. Bridges strengthen your back, buttocks, and hamstring muscles to support your spine. Lie on your back with your knees bent. Gently lift your hips, keeping your shoulders on the floor and your feet in place. Keep your back and buttocks muscles engaged for five seconds before returning to the starting position.
How do I prevent excessive back pain?
1.) Maintain a healthy weight
- Being overweight strains your back muscles
- Being underweight can increase the risk of osteoporosis and compression fractures
- Eat healthy foods and get regular physical activity
2.) Strengthen your core muscles
- Do muscle-strengthening exercises like abdominal crunches at least twice a week
- Strengthen your core muscles to support your spine
3.) Practice good posture
- Stand up straight with your shoulders back and head up
- Sit up straight with your back against the chair and feet flat on the floor
- Maintain a neutral pelvic position
- Take regular breaks from sitting
4.) Lift correctly
- Avoid lifting heavy objects far away from your body if possible
- If you must lift something heavy, bend your knees and keep your back straight
- Let your leg muscles do most of the work
- Hold the load close to your body
- Find a lifting partner if the object is heavy or awkward
5.) Sleep on a supportive mattress
- Use a firm mattress and box spring set that doesn't sag
- Use a back support (lumbar support) at night
- Try to sleep in a position that helps you maintain the curve in your back
6.)Quit smoking
- Smoking increases the risk of low back pain
