How to Prevent Back Pain

Many bouts with back pain can be avoided. It is much easier to educate yourself on ways to prevent back pain than it is to cure back pain once it has occurred.

Difficulty: Moderate

Instructions

Educate Yourself to Prevent Back Pain

1. Build your core muscle groups to provide strength and flexibility. Your abdominal and back muscles are referred to as your core. These muscles provide stability and support for your spine. Core strengthening exercises, such as Pilates, may help prevent fatigue and injuries that result in back pain.

2. Participate in low-impact exercises designed to build aerobic strength, all-over body strength and flexibility. Swimming and walking are excellent examples of low-impact aerobic sports.

3. Choose appropriate shoes. Excessively high heels and shoes without support can actually cause severe back pain. They may also lead to injuries that cause back pain.

4. Do not smoke. Smoking robs your body of oxygen, which makes your body both more susceptible to injury and less able to heal once it has been injured.

5. Maintain a body weight in keeping with your height, build and age. Excess weight is one of the main causes of back pain.

6. Sleep in back-friendly positions. Avoid steep angles for your shoulders, neck and head. Consider putting a pillow between your knees.

7. Sleep on a back-friendly mattress. Most sleep experts recommend a medium to medium-firm mattress.

8. Avoid quick, sharp movements, especially those that twist your back.

9. Lift properly. Stand with your feet shoulder width apart. Bend from the knees and tighten your stomach muscles.

10. Do not overreach to put things on shelves. Stand close to the shelves and use a stepladder if necessary.

11. Use devices such as dollies and incline boards to move objects. Never move an extremely heavy object without assistance.

12. Practice good posture. Good posture doesn't necessarily mean military bearing. Stand with feet a few inches apart, knees loose and head in line with your back.

13. Investigate ergonomic chairs, which are designed to alleviate discomfort and minimize fatigue. Chairs without back and neck support can quickly lead to back pain, as can chairs that are either too hard or too soft.

Tips & Warnings

• Try not to stand or sit for prolonged periods.
• Use a lumbar cushion in your office chair and car.
• Wear a support belt when doing continuous lifting or bending.
• Don't grow dependent on back belts and other devices to protect your back. While useful for improving posture and lifting techniques, back belts are not foolproof ways to prevent back pain.

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