About 80 percent of adults suffer from lower back pain from time to time. An acute injury or chronic overuse that leads to arthritis may cause low back pain. Sometimes, just sleeping in the wrong position may cause your lower back to hurt for days. Even though episodes of pain may last only several hours or a day or two, it is stressful having to deal with the pain that you feel. To avoid having to deal with inconveniences, here are some tips for you to prevent lower back pain!
1. Strengthen your core muscles
To protect your back, you’ll need strong and supportive muscles in your trunk. Exercises to strengthen the core include low-impact aerobic activities such as regular or fast walking increases blood flow to the spine and stretches muscles. Blood supply is essential for the muscles in your lower back to receive healing nutrients and hydration.
2. Taking caution when lifting heavy objects
Lower back pain is often caused by lifting. Lower back injuries can be caused by daily tasks such as unloading shopping bags from the car or carrying a little child. Lifting with your back bent or twisted can result in a single injury to your lower back or a series of injuries over time, resulting in chronic tissue damage.
Always remember to adhere to lifting guidelines to prevent lower back injury. The key is to lift with your knees and not with your back! Here’s how you should lift heavy objects:
- Bend at the knees rather than your lower back; a fully flexed (forward bent) back is more prone to ligament and disc damage.
- Instead of bending your lower back, pivot your feet and hips.
- Straighten your back while holding the entity tight to your chest.
Tight hamstrings are a lesser-known source of low back pain. Simple hamstring stretching exercises will relieve pressure on your pelvis and relieve pain in your low back. Leg pain associated with lower back conditions, such as sciatica, can also be relieved with hamstring stretches.
However, do take note that not all hamstring stretches are suitable for all back problems. To find out which fitness adjustment is right for you, talk to a physical therapist or psychiatrist first!
4. Take care of your overall health
Your overall physical fitness has a strong effect on your experience with lower back pain. Your lower back will benefit if you increase your overall physical strength and general health. Simple interventions like these will help avoid the progression, chronicity, or flare-up of your lower back pain:
- Exercising regularly
- Staying hydrated
- Limiting the consumption of alcohol
- Having deep and restful sleep
- Having a healthy diet rich in nutrients, vitamins, and mineral
- Stubbing out that cigarette
- Managing stress
Saying goodbye to lower back pain
As mentioned above, about 80 percent of adults suffer from lower back pain from time to time. Remove yourself from this percentage by following these tips to prevent yourself from lower back pain!