The Best Ways To Avoid Back Pain

The Best Ways To Avoid Back Pain

Photo by Sasun Bughdaryan on Unsplash

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If you’re struggling with a bad back, you’re not the only one. Four out of five people experience back pain at some stage, and it’s one of the most common reasons for visiting the doctor.

Back pain can be anything from a dull ache to sharp pain and has a lot of causes. Back pain can be caused by sprains, fractures, or other injuries, or it can be caused by a medical condition like arthritis. Some people experience back pain due to leading a sedentary lifestyle or being overweight.

Lower back pain usually gets better within a few days or weeks without medical help. Lots of self-help tips can be very effective at managing and preventing back pain, although sometimes, you might need help from a doctor or chiropractor.

Get More Excercise

If you’re dealing with back pain, you might think you ought to limit exercise and rest instead. A couple of days of rest can help, but more than that can make the problem worse. Regular physical activity helps to ease inflammation and muscle tension, easing back pain.

Watch Your Weight

Being overweight can make your back pain worse by shifting your center of gravity and putting more pressure on your lower back. Try to keep your weight under control to avoid back pain.

Stop Smoking

Smoking restricts the flow of blood to your spinal discs, so smokers can be extra vulnerable to back pain. If you smoke, stop now.

Change Your Sleeping Position

Try adjusting your sleeping position. A good option to avoid back pain is to sleep on your side with your knees slightly pulled up towards your chest. If you prefer sleeping on your back, put a pillow under your knees and another under your lower back. Sleeping on your stomach isn’t great for back pain, but if you really can’t get to sleep any other way, put a pillow under your hips.

Pay Attention To Your Posture

The best chair for preventing back pain is one with a straight back and low-back support. Keep your knees a bit higher than your hips when you sit, and prop your feet on a stool if you have to.

If you have to stand for a long time, hold your head up and pull your stomach in. If you can, rest one foot on a stool and switch feet every few minutes.

Be Careful How You Lift

Never bend from the waist to lift something heavy. Bend your knees and squat, pulling in your stomach muscle, and hold the object close to you as you stand up. Try not to twist your body as you lift. Push than rather pull heavy objects if you can, as this is easier on the back.

Avoid High Heels

Heels move your center of gravity and put pressure on your lower back. Try to stick to one inch of height, but if you have to wear a higher shoe, take some low-heeled shoes with you and change if you start to feel any discomfort.

*This article is based on personal suggestions and/or experiences and is for informational purposes only. This should not be used as professional advice. Please consult a professional where applicable.


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