Back pain affects about 8 out of 10 people. But there are
many steps you can take to avoid it. One of the best things you can do to
prevent back pain is to exercise regularly and keep your back and abdominal
muscles strong.
6 Ways to Avoid Back Pain
Here are some quick pointers to prevent back problems:
Get more exercise
If your back is hurting, you may think the best way to get
relief is to limit exercise and to rest. A day or two of rest may help, but
more than that may not help the pain. Experts now know that regular physical
activity can help ease inflammation and muscle tension.
Sleeping position
If you’re prone to back pain, talk with your doctor about
the best sleeping position. Sleeping on your side with your knees pulled up
slightly toward your chest is sometimes suggested. Prefer to sleep on your
back? Put one pillow under your knees and another under your lower back.
Sleeping on your stomach can be especially hard on your back. If you can’t
sleep any other way, place a pillow under your hips.
Pay attention to your posture
The best chair for preventing back pain is one with a
straight back or low-back support. Keep your knees a bit higher than your hips
while seated. Prop your feet on a stool if you need to. If you must stand for a
prolonged period, keep your head up and your stomach pulled in. If possible,
rest one foot on a stool -- and switch feet every five to 15 minutes.
Watch your weight
Extra pounds, especially in your midsection, can make back
pain worse by shifting your center of gravity and putting strain on your lower
back. Staying within 10 pounds of your ideal weight may help control back pain.
Stop Smoking
Smoking restricts the flow of nutrient-containing blood to
spinal discs, so smokers are especially vulnerable to back pain.
Be careful how you lift
Don’t bend over from the waist to lift heavy objects. Bend
your knees and squat, pulling in your stomach muscles and holding the object
close to your body as you stand up. Don't twist your body while lifting. If you
can, push rather than pull heavy objects. Pushing is easier on the back.
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