Tips to avoid Back pain

Back pain is one of the most common medical problems in this country. Eighty percent of the population will have some sort of serious back pain in their lives.

Good posture and regular exercise helps minimize chronic back conditions. Regular exercise is good but it is important not to strain your back.

Back Pain Tips

Lifting. 

Avoid bending from the back or twisting while lifting objects. Instead, hold the object close to your body with a good base of support and your legs apart. Then, bend from the knees, lift and turn your entire body from the feet to move objects and avoid putting stress on your back. 

Build up muscular strength and flexibility.

Your abdominal muscles and back muscles work together in order to give your spine support and strength. Strength and flexibility in your hips and thighs help towards maintaining good pelvic bone alignment.

Build strength as you stand. 

Try standing on one leg when standing while doing the dishes or brushing your teeth. This will help build strength in the core muscles of your lower back and abdomen. Use the sink to stabilize yourself if needed and alternate your legs every 30 seconds.

Regular exercises 

such as swimming walking and cycling allow your muscles to function better.

Remember, consult your doctor if you are at all worried about new forms of exercise.

Avoid prolonged stand

Try to avoid standing or bending down for long periods.

Change your position. 

When standing for long periods of time, such as cooking or cleaning, widen your stance or alternate your position to avoid repeated stress on the same muscles. 

Seating and back problems

Chairs need good back support. Use chairs that are at the right height. Straining to get on or off a chair , especially if you have to twist the spine into strange positions, can cause discomfort and injury. Ergonomically designed chairs are best.

Good bed mattresses for back problems

It is important to get a mattress that provides enough back support. Get a medium-firm mattress rather than a very firm mattress. Use pillows to support the neck, but not to the extent they push your head neck into odd angles.

Lifting, load carrying, and your back

Poor lifting and carrying techniques are the most common and most avoidable causes of back injury and pain.Never carry loads that are too heavy.Work places are legally obliged to provide appropriate equipment for you to carry out your work. See your boss if you feel you are at risk.Make sure that when you do lift you keep your back straight and bend at the knees to weight-bear.If you think you may have trouble lifting something get help. Don't risk back injury.

Weight gain and back problems

Maintain a healthy weight.If you are overweight it puts a tremendous strain on the back muscles. Losing weight can make a dramatic difference to back pain and discomfort.

Losing weight makes you more energetic.

Smoking and back problems

Smoking causes diminished levels of oxygen levels to spinal tissues. Diminished oxygen levels can hinder the healing processes if you get a spinal injury.

Wear comfortable shoes.

High heels, and flip flops can throw off your body alignment.  High heels will create an anterior pelvic tilt, which pulls on the muscles of the low back.  Flip flops do not lend enough support for the feet.