Prevea Health

Back Pain Prevention Tips

 
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While there are plenty of options to treat back pain, preventing the pain in the first place is ideal. Here are some great tips and tricks for preventing back pain.
 
Lift safely
  • Bend your knees, tighten your abdominal muscles and keep the object being lifted close to your body
  • Safe lifting involves using your legs instead of your back 
Minimize and avoid twisting motions
  • Pay close attention to how you are moving your spine, as well as any warning signs such as pain or tightness 
Drink plenty of water
  • Our bodies are comprised of approximately 70% water. Drink at least 6 to 8, eight-ounce glasses of water each day 
Live an active life and strengthen your abs
  • Exercise and activity helps keep the muscles of the spine strong
  • Strengthen your core to help avoid back pain
  • Include stretching to avoid stiffness, which causes pain. Stiff muscles are often a precursor to injury
Maintain a healthy weight
  • Maintain a healthy weight to avoid excess strain on your lower back
  • Consuming foods that contain calcium and vitamin D can help prevent osteoporosis, which can lead to compression fractures and lower back pain 
Changing your daily routine
  • Wear low-heeled shoes
  • Purposely interrupt long periods of sitting – force yourself to get up from your chair
  • Take a break from your computer. Staring at the screen for long periods of time can cause posture problems , such as kyphosis (hump back) and neck problems
If you smoke, quit
  • Smoking increases the risk of bone loss (osteoporosis) and increases your sensitivity to pain
  • Smoking interferes with blood circulation. Decreased circulation may increase the speed of degeneration or slow healing of the discs 
Try a holistic approach
  • Manage stress in your life, both at home and at work. Emotional stress takes a toll on you physically, causing tense muscles and stiffness
  • Holistic body techniques and systems such as massage therapy, yoga, Pilates, acupuncture or chiropractic care are great ways to keep the structures of your spine healthy
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