Back Pain Prevention Tips

Spine Anatomy Kisco

31 million Americans are experiencing back pain at any given time, according to the American Chiropractor Association. It is one of the leading causes of both doctor visits and missed work. When you are experiencing back  pain, it can impact just about every aspect of your daily life. Here are a few back pain prevention tips and things to look out for to help prevent back pain:

Back Pain Prevention Tip 1- Maintain a Healthy Weight

If you know that you are overweight, or your doctor has told you that you’re overweight, you are at an increased risk for back pain. Excess weight, especially belly fat, adds additional strain on your back which can lead to pain.

Back Pain Prevention Tip 2- Take Precaution When Lifting Heavy Items And Doing Chores

Always be sure to lift correctly. Keep your back straight, squat with your knees, and do not bend down at the waist. There are lifting belts and different items available to help provide additional support for your back if you are worried. And avoid any activities that you know have caused problems for you in the past. 

Back Pain Prevention Tip 3 – Avoid Twisting

Twisting or pivoting your body can strain your back, try to avoid this as much as possible. Many people twist their bodies while getting out of the car. An easy way to avoid this is to always pivot in the driver’s seat and get both feet out and on the ground at the same time. Many people sort of swing their left leg around and push off on the ground with just the left leg while the right leg is still in the car,, this adds unnecessary pressure on the back. 

Back Pain Prevention Tip 4 – Exercise

Physical activity helps to prevent back discomfort. Stretching, walking, yoga, and strengthening the core area can all benefit your back. But it is important to know your fitness level, and avoid any exercises which you may not know how to do properly, as exercising improperly could lead to back pain. 

Back Pain Prevention Tip 5 – Maintain Good Posture

Avoid slouching whenever possible and develop an awareness about your back. Try to walk with your head raised and avoid looking down. 

Back Pain Prevention Tip 6 – Distribute Weighty Evenly When Carrying Items

When shopping or traveling, try to distribute the weight you are carrying evenly. Try to carry the same amount of weight in each hand, and do not overload one side of your body. 

Back Pain Prevention Tip 7 – Drink Plenty of Water

The disks in between each vertebrae in your back, require water in order to recharge themselves. They don’t have their own blood supply, and so they need an adequate level of water within the body. If you are not well hydrated, the disks can flatten out and become harder, which can lead to back pain or discomfort. 

Please note: RelaxoBak does not treat, mitigate or diagnose any form of disease or back injury. Anything in this article is not to be construed as medical advice. You must receive diagnosis and treatment from a medical professional. However, the article is meant to complement what your doctor has advised. 

Photo Credit: Spine Anatomy Kisco by Kaudris (Own work) [GFDL or CC BY-SA 3.0], via Wikimedia Commons

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