10 Ways to Avoid Back Pain
Many of the daily tasks we do put stress on our backs. This stress can build up until it reaches a painful threshold.
Getting more exercise and stretching can help ease back pain. Try taking breaks during activities that strain your back such as mowing the lawn or carrying groceries.
1. Get more exercise.
Exercise may seem counterintuitive if you’re dealing with back pain. But experts say that as long as you don’t have a serious back injury or health condition, getting enough physical activity can actually ease your symptoms.
Getting up and moving around, stretching and strengthening exercises, reducing stress, and practicing good body mechanics when lifting are key to preventing back pain. These are quick fixes that can help ease your back pain when it comes on, but they’re also important to maintain as a part of your regular routine.
A doctor or physiotherapist can help you create an exercise program that is right for you. For example, they can recommend light walking, yoga or a low impact activity such as swimming or cycling. These types of exercise can help strengthen your back and abdominal muscles and improve posture.
2. Get a good night’s sleep.
Back pain affects nearly 8 out of 10 people at some point in their lives. It’s often caused by injury or a medical condition, such as arthritis, fibromyalgia, spinal stenosis or other back problems.
But avoiding back pain often requires just a few simple changes. For example, when lifting heavy objects, don’t twist your body. This can cause muscles to tighten and tense up, which will increase your pain.
Sitting for long periods of time can also lead to back pain, so try to get up and stretch every 30 minutes. You can also try sitting in a different chair, getting a lumbar pillow or putting a towel under your knees while you sit. And, if you carry a heavy handbag or shopping bag, try to evenly distribute the weight. You can also lighten the load by carrying bags on both sides or removing some of the items to make the bag lighter.
3. Stretch daily.
Stretching on a regular basis is an important part of any back pain prevention routine. It helps to prevent sprains and strains, which can often lead to back pain. However, it is important to be careful not to over-stretch. If you feel any pain during a stretch, stop immediately.
You should also try to avoid bouncing during stretches, as this can increase the risk of injury. It is also a good idea to warm up before stretching by performing a light exercise, such as walking or jogging.
Finally, try to maintain good posture while sitting at work and while driving or flying. This can help to reduce the stress that can cause back pain. Also, remember to take breaks from sitting for long periods of time, if possible. These can be done by getting out of your car or airplane seat, and going for a short walk.
4. Avoid sitting for long periods of time.
Back pain can occur for many reasons, from a simple sprain to a chronic disease. However, it is often the result of poor posture or a sedentary lifestyle. Practicing good posture, using ergonomic tools (such as a standing desk or an ergonomic chair), and stretching throughout the day can help prevent back pain.
When sitting, a lumbar pillow or rolled towel placed at the base of the spine can help maintain the natural curve of the spine. Additionally, it is important to get up and walk around every hour – even just for a minute or two - to avoid prolonged static posture. This movement also promotes healthy blood flow to the spine. This is especially important for parents who spend long periods of time sitting with their children at school. Sitting for extended periods of time can cause permanent damage to the spine.
5. Eat a healthy diet.
When you’re prone to back pain, your daily choices can either help or hinder your recovery. From avoiding repetitive bending or twisting to removing excess weight from your back pocket, simple everyday fixes can prevent or lessen the severity of your next back flare up.
Remember that when your parents told you to eat your veggies, they had your back in mind. The spine needs a diet full of vitamins and minerals, especially those that fight inflammation. Eating a healthy, well-balanced diet with anti-inflammatory foods, such as spinach, beans, sweet potatoes, berries, watermelon and green tea, can help ease your back pain. Be sure to limit foods that are pro-inflammatory and high in saturated fats, sugars and processed foods. You should also maintain a healthy weight to avoid stress on your spine.
6. Avoid smoking.
Smoking interferes with a brain circuit associated with pain, making smokers more prone to chronic back pain. Additionally, smoking has been shown to decrease the ability of the body to heal itself from a back injury or disease.
Although aging, poor posture, and physical trauma are often to blame for back pain, there’s another common culprit that many people overlook: smoking. In addition to negatively impacting the lungs, smoke slows the healing process and can damage organs and tissue. Understanding the connection between smoking and spine health is critical for individuals who want to take control of their pain and improve their quality of life. Luckily, there are plenty of ways to quit smoking for good. The most important thing is to make a commitment. The results will be worth it. Your back will thank you.
7. Get enough sleep.
When you sleep, your body performs a variety of important tasks including the release of anti-inflammatory agents and hormones. It’s also essential for muscle growth and tissue repair.
Getting enough rest can help prevent back pain flare-ups. Talk to your doctor about how much sleep you should be getting. They may suggest some sleep strategies that can ease your pain, such as sleeping with a pillow between or under your legs.
Proper posture is also important to avoid back pain. Try not to slouch when sitting or standing, and make sure you bend by "hinging" from your hips instead of your spine. Lifting heavy objects is a common trigger for back pain, so be sure to use proper form when lifting anything. Taking an over-the-counter pain reliever like ibuprofen or acetaminophen can help reduce inflammation and pain.
8. Take a break.
Our bodies were built to move, so sitting in one position for too long can cause back pain. Taking breaks to walk around and stretch on a regular basis can help prevent back pain by keeping the muscles, joints, and ligaments loose.
It’s also important to avoid lifting heavy objects that you can’t handle. To reduce strain, you can spread the weight out by carrying bags on both sides of your body or remove items from a bag to lighten the load.
Fortunately, most episodes of back pain are short-lived and can be avoided with some simple steps. If you have any questions about how to prevent back pain, consult your doctor or a physiotherapist. They can give you stretches and exercises that will improve your posture, flexibility, and strength. You can also take painkillers to help manage your symptoms.
9. Get regular checkups.
Most back pain can be prevented by doing daily stretches, exercising regularly and not sitting for long periods of time. You should also eat a diet that is rich in calcium and vitamin D, which are crucial for keeping your spine strong.
If you do suffer from back pain, see your doctor to get advice on how best to manage it. They may recommend a specific exercise routine or manual therapy to help you overcome your pain.
Back pain can be caused by many things, but most often it is the result of everyday actions that are done incorrectly — such as lifting heavy objects, sleeping in a fetal position or carrying heavy bags. Following these simple tips can prevent future bouts of back pain and keep you feeling healthy. Your body will thank you for it!
10. See your doctor.
If back pain wakes you up at night, doesn’t go away with over-the-counter pain relievers, or is accompanied by numbness in your arms or legs, seek medical attention. It could be a sign of a spinal cord injury, fracture or infection.
Your doctor will ask you when your back pain started, where the pain is located and whether it gets worse or better with certain activities. They’ll also take a medical history and do an exam.
When you have to lift something heavy, spread your feet apart for a stable base and bend at the knees instead of the waist. This will prevent your back muscles from twisting and straining. It’s best to lift with a partner, if possible. Sitting with a pillow or rolled towel in the small of your back can help maintain your spine’s natural curve, too.
