Prevent Back Pain

There are so many ways to prevent back pain from occurring or re-occurring. Back pain can be very painful and can quickly become more serious if steps are not taken to keep one of the most important body parts we have strong and healthy. By following the few tips and suggestions provided below, you can take an active approach to keeping your back pain-free and in good condition.

Tip 1: Don’t Ignore the Warning Signs
If you know you haven’t recently done any heavy lifting, you haven’t fallen or tripped, or you haven’t physically strained your back in any way, yet you are feeling pain, monitor how long the pain lasts and if after a week you do not feel any relief, see your doctor.

Tip 2: Do Thirty Minutes of Exercise Every Day
Many people believe that if they have strenuous jobs they are getting the exercise their body needs on a daily basis and this is not always true. We use different muscles when working than when we are exercising. Taking a brisk walk, followed by some simple stretching and breathing exercises is sometimes all we need to keep our back strong and lithe, not to mention the de-stressing that comes along with it.

Tip 3: Stretch Out and Warm Up Before Strenuous Work
Avoiding injury or back strain is much easier if you take the time to stretch your back muscles before any type of heavy lifting. Do not try to lift anything that you think you can’t handle, if you do you are risking permanent damage and it’s not worth it!

Tip 4: Pick up Things Correctly
If you do have to frequently lift heavy objects make sure that you are using your legs and keep your back straight as you lift. Improper lifting and bending or twisting while lifting is one of the major reasons back pain originally occurs. Daily lifting and repetitive motions will strain the back and keep it from healing correctly.

Tip 5: Rest Your Back After Heavy Work
Any kind of heavy work should be followed by a break or even a few minutes of rest. Allowing your body muscles to recuperate before the next heavy lifting session is the best way to avoid injury.

Tip 6: Make Sure to Move Around and Stretch
Whether your job is strenuous or you are sitting in front of the computer screen all day, make sure to stand, move around, stretch and just simply breathe.

Tip 7: Pay Attention to Ergonomics
If you sit for more that 50% of your work day, you need to be aware of ergonomics. Incorrect posture while sitting is one of the major causes of back pain. Your chair should provide support to your lower back as well as your shoulders.

Tip 8: Get Enough Sleep
Getting enough sleep is so important in promoting a healthy and strong back. The best position to sleep in is on your side and maintaining a comfortable level of support for your head and neck if you sleep on your back.

Filed Under: Back Pain
Written By:  Updated:
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Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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