HealthLib.net

It’s great knowing how to treat back pain and having a great back pain management system, but if you can prevent getting it in the first place, I’d rather that wouldn’t you.

Lower back pain can be caused by straining the muscles, tendons or ligaments of the lower back. This is often caused by heavy or awkward activity, especially if you are not used to it.

Here are some valuable tips to help prevent back pain:

Be careful when lifting heavy objects

When lifting heavy objects it is important the heaviest part is close to the body. Keep your back straight and hold objects close to your body. It is important to avoid twisting your body while lifting, which is the most common cause of a slipped disc. You want to be balanced and be able to move in a straight line, if you need to move. Think back pain management at all times.

Try to avoid standing flat footed while bent over

Activities such as housework or gardening can cause back pain. To avoid standing flat footed while bent over try placing one foot on a small stool or book while washing dishes or ironing can reduce the strain on your back. When vacuuming, try to use your whole body pushing with your legs.

When moving heavy objects pushing is less stressful than pulling

Try to use your whole body pushing with your legs

A sedentary lifestyle will contribute to back problems

If you are a couch potato, this can cause you to suffer back problems. Regular exercises will benefit you greatly. As part of your back pain management regime you need to have flexibility and strength exercises. These should include abdominal, legs and back exercises, which will all help to support your lower back. There needs to be an aerobic component to your back pain management program, as obesity is a common cause of back pain.

Regular exercise

Aerobic exercise can help manage weight, swimming jogging and even walking. Be sure to warm up before engaging in any vigorous activities.

Proper diet to help manage your weight

To ensure weight loss you need a proper diet, you may also make sure you get these two nutrients, calcium and vitamin D. These give you strong bones and prevent osteoporosis, which can lead to bone fractures of the spine leading to back pain. If you do not have a diet element within your back pain management program it is not complete.

Weekend warriors

Everything in moderation! Avoid injury by not over doing the exercise at the weekend and be sure to warm up and warm down.

Proper techniques for lifting

When lifting heavy objects it is important the heaviest part is close to the body. Keep your back straight and hold objects close to your body. If you need reminders, post them around your house or attach your back pain management program to your fridge.

Having a desk job

Make sure if you drive or sit at a desk for long periods of time that you take regular breaks, getting up or out of your vehicle and moving around. Stretching your muscles and improving blood flow to your lower body will help prevent back pain and also keep you alert.

Long distance driving

Take a rest at regular intervals, incorporate some stretching within your routine. This would be a great place to put your back pain management program, so you can remind yourself of the flexibility exercises you need to do.

Smoking

Smoking has been shown to increase your risk of developing low back sciatica. Smoking may lead to pain by blocking your body’s ability to deliver nutrients to the discs of the lower back.

You need to make sure you look at all aspects of your back pain management life program, if you follow these tips you will have a good chance of avoiding non-specific back ache.