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Beat Back Pain Through Prevention
The best way to deal with back pain is to prevent it from occurring in the first place. Here are a few tips to keep in mind.
Physical fitness: A strong back will help you avoid back problems and help you recover faster if you do experience problems. It is important to remember to stretch as this will help prevent stiffness, which also causes pain and can lead to injury.
Calcium and vitamin D: Make sure you get enough calcium and vitamin D every day to help promote new bone growth.
Don't smoke or drink in excess: Smoking and alcohol increase the likelihood of osteoporosis and accelerate the aging process. Smoking also reduces blood flow to the lower spine and causes the spinal discs to degenerate.
Learn how to lift: Lifting injuries can be prevented by staying in shape, not lifting things that are too heavy, and receiving proper lift training — bend your knees or your hips instead of your back.
Don't slouch when standing: Your back supports weight most easily when you aren't slouching. When standing, keep your weight balanced on your feet — your head should be up and your stomach pulled in.
Drink water: Drinking enough water keeps the body fluid rather than stiff, and it can increase the height of the intervertebral discs. This allows them to cushion the vertebrae.
Interrupt long periods of sitting: Try not to sit for long periods of time. Get up and move around. Sitting puts pressure on your spine and compresses the discs, which can lead to disc problems.
Maintain a healthy weight: Too much weight, especially around the waistline, will increase the stress on your spine.
Avoid twisting motions: Avoid twisting when lifting heavy objects or when doing housework. Always be aware of how you are moving your spine and listen to any warning signs such as pain or tightness.
Learn how to sit properly: When you are sitting for long periods of time, be sure to have a good sitting position. Your knees should not be higher than your hips. Prevent slouching by keeping your hips toward the back of the chair.
Straighten your back often: If you are performing an activity that requires bending at the waist (for example, gardening) straighten your back often and walk around to relieve the constant pressure on your back caused by bending forward.
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