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Back Pain Prevention

Back Pain: Prevention


Top Prevention

1. Lift smartly and safely

It might be easy to draw a blank over the technique of haul up, but you should ensure that you lift safely and smartly without causing discomfort to the back. Safe lifting subsumes using legs in order to spare the back. Simply bend knees, stiffen the abdominal muscles and bring the object (that needs to be picked up) in proximity of your body. At the same time, be aware of lifting techniques that are not safe โ€“ which generally comprises positions that pressurize or cause stress when a load is added to them.

2. Maintain a healthy weight

Besides eating regular and healthy meals to strengthen the body, ascertain that you maintain a healthy weight. Not only will this enhance the overall lifestyle, but will also help you keep several discomforts and diseases at bay. Maintaining a healthy weight also benefits the spine in a significant way โ€“ by avoiding compression and loading of the intervertebral disks. It even helps thwart postural abnormalities including anterior pelvic tilt.

3. Minimize twisting motions

The severe back pain can be prevented if twisting motions are carefully monitored and kept at minimum. When lifting bulky and cumbersome objects, ensure that the twisting is evaded. During other activities, on the other hand, pay heed to the warning signs such as tightness and pain while thoroughly observing how the spine is moving.

4. Drink plenty of water

Although there are numerous health benefits of drinking plenty of water, the habit of gulping down enough of water may help prevent the back ache problem. Since human bodies are made of 70 percent of water, drinking enough water helps keep the system fluid instead of stiff. Therefore, make sure you drink about six to eight ounce of water glasses every day to have generous fluid supply and improve the altitude of intervertebral disks.

5. Lead an active life and strengthen abs

As exercise and activities that involve physical movements help keep the spine strong, itโ€™s significant to indulge in workout sessions and maintain an active lifestyle. Concentrate on strengthening the abdominal muscles as they prevent back pain and stiffness. Another prominent reason to stay supple and flexible is that stiffness in muscles lead to injuries.

6. Sleep smart and stop smoking

To prevent back pain problems, you should also ensure that the bed is comfortable and not stiff. Use pillows for additional support. Some experts believe that placing small pillows under the neck and two thick pillows under the knees help fill the curvature. At the same time, avoid sleeping on the stomach. Your doctor may provide you with an insight into the problem and recommend some ideal sleeping positions. Focus on sleeping positions that ease the pain and help you feel better. Besides this, if you smoke, then simply put an end to it as smoking hurts lungs significantly and may cause back problems. Since smoking deprives the oxygen in spine which is highly crucial for adequate healing and health of the back, you should stop causing harm to your lungs and prevent eventual loss to your back.

7. Don't sit for a long time

This may seem as the most neglected aspect but ensure that you interrupt long periods of sitting. If you tend to be seated for elongated sessions during work or being at home, try to get up and take a quick walk. Sitting for too long may also induce posture problems and cause stress to your spine while compressing the disks. Thus, make sure you take breaks when working being seated for long and endeavor to provide as much of comfort to your neck and back as possible. Furthermore, you can try to incorporate massage therapy and yoga in your life. The holistic approach works great for preventing the back pain problem and helps keep the spine structures tuned up.

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