10 ways to prevent low back pain
Lower back pain affects 80% percent of the population at some point in their lifetime. The following are 10 ways that you can prevent back pain.
- Work on your core strength – Core strengthening exercises are a must to prevent low back pain. Perform core strengthening exercises including planks, side-planks, curl-ups and bird-dogs at least three times per week.
- Change the way you sleep – Sleeping on your stomach can increase your risk of low back pain. Try sleeping on your side with a pillow between your knees or on your back with a pillow underneath your knees.
- Calcium and Vitamin D – Calcium and vitamin D play a pivotal role in bone health, so it is imperative to have sufficient levels in your body.
- Avoid high-heeled shoes – Shoes with low heels and arch support are your best bet to prevent low back pain. High-heeled shoes can cause foot pain, knee pain and increase the strain on your back and neck. If you must wear heels, opt for wedges over stilettos.
- Correct your posture – Hunching or slouching can put excess strain on the neck and back. Poor posture increases the risk of back pain as well as shoulder pain. Make sure you are standing or sitting with your spine straight and shoulders back at all times.
- Avoid sitting for prolonged periods – If you have a desk job, try and avoid sitting for more than 20 minutes at a time. Every 20 minutes take a micro-break and stand up for a minute.
- Stop Smoking – Studies have consistently shown that smokers experience more back pain and non-smokers. This is because the nicotine in cigarettes impedes the blood flow to the discs in the spine causing degeneration and back pain.
- Correct bending and lifting techniques – Bending or arching your back is a common cause of back pain. When bending, ensure that your spine is straight by using your hips and knees. If you are lifting a heavy object, try and lift it as close to your body. Also, avoid twisting with a heavy load.
- Maintain a healthy weight – Excess body weight can put extra pressure on our joints in the
spine, knees, and hips. Maintain the ideal weight for your body by eating healthy and exercising regularly.
- Avoid wearing tight clothing – Wearing tight clothing can place extra stress on the muscles and joints of the back. It can also alter the way you walk; sit or bend, which further aggravate your pain.
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