How to Prevent Back Pain

How to Prevent Back Pain
By PositiveMed-Team
Edited By: Stephanie Dawson
Almost 80% of people around the world will
suffer with back pain at some time in their
life. Women are more prone to back pain and
posture problems. Back pain can get severe
enough to stop you from performing simple
activities. Some can be avoided by following
some simple steps.
• Pay attention to your posture
The right posture is important to avoid back
pain, its essential to maintain appropriate
posture while sitting and standing.
Maintaining the right posture ensures proper
alignment of spine which relaxes the muscles
and makes it easier to balance the body.
• Use correct lifting techniques
Lifting heavy objects incorrectly is a big
factor behind back pain. Lifting things in an
incorrect way puts maximum stress on the
back resulting in back pain. The right way to
lift is to bend your knees, keeping the object
close to the body with a straight back. You
should never bend at the waist to lift
anything heavy. Its better to carry a
backpack rather than a shoulder bag.
• Stretch regularly
Stretching your back is important and one of
the most effective ways to avoid back pain.
Stretching keeps the muscles and ligaments
of the back flexible and prevents muscle
injuries. It also prevents muscle strain and
soreness.
• Maintain a healthy weight
Being overweight leads to strain and stress
in the lower back. Managing your body
weight in a healthy way takes away stress
from back muscles resisting back pain.
• Keep moving
Sitting or standing in one position for a long
period of time can lead to back pain. Avoid
prolonged sitting or standing in one position
and make it a habit to take a walk at regular
intervals. Moving results in loose and flexible
back muscles.
• Lighten your load
Carrying a bag or briefcase which is too
heavy leads to back pain. Your handbag or
briefcase should not weigh more than 10% of
your body weight, if it does carry it the right
way. The best way is to use a bag with a
long strap and carry it across the chest.
• Quit Smoking
Smoking is a contributing factor in back
pain. Quitting smoking, along with numerous
other health benefits, reduces back pain as
well. Smoking interferes with blood flow in
the body and increases sensitivity to pain.
Smoking also blocks the flow of nutrients to
muscles and joints resulting in back pain.
• Tighten your abs
Strong abdominal muscles help avoid back
pain. They prevent strain to the back
muscles preventing pain.
• Adjust your living environment
Analyze your living area and give attention
to things that require re-configuration.
Whether it’s your living room, office, or any
other place where you spend time it
shouldn’t be demanding physically, use
equipment that supports proper posture.
• Go green
An adequate supply of essential vitamins,
especially vitamin K, is essential for strong
muscles. Green foods like broccoli and
spinach are a good source of vitamin K.