Back Pain Prevention:
With a little care and attention, you may be able to avoid an aching back in the first place. Getting in better physical condition may help prevent back pain.
To keep your back healthy and strong:
Exercise:
Regular aerobic activities that don't strain or jolt your back can increase strength and endurance in your lower back, allowing your muscles to function better. These aerobic exercises include walking, swimming or biking. Talk with your doctor about which activity is best for you. Build muscle strength and flexibility. Conditioned abdominal and back muscles work together like a natural corset for your back. Flexibility in your hips and upper legs allows for proper pelvic bone alignment, which improves how your back feels. Doing several simple exercises on a regular basis can help support and align your back.
Quit smoking:
Smokers have diminished oxygen levels in their spinal tissues, which can hinder the healing process.
Maintain a healthy weight:
Being overweight puts strain on your back muscles. If you're overweight, trimming down can prevent back pain.
Stand smart:
Maintain a neutral pelvic position. If you must stand for long periods of time, alternate placing your feet on a low footstool to take some of the load off your lower back.
Lift smart:
Let your legs do the work. Move straight up and down. Keep your back straight and bend only at the knees. Hold the load close to your body. Avoid lifting and twisting simultaneously. Find a lifting partner if the object is heavy or awkward.
Sleep smart:
People with back pain have commonly been told to use a firm mattress, but a recent study indicates that they may sleep even better on a medium-firm mattress. Use pillows for support, but don't use a pillow that forces your neck up at a severe angle.
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