Lower back pain is a very common problem, and almost everyone will suffer from back pain symptoms at some point throughout their life. In most cases, people do not seek help when they should be treating such a condition, often making the pain more severe and take longer to heal. It is obviously much easier to prevent lower back pain than to cope with very severe pain, however many people still fail to adhere to these principles – often leaving it get worse before seeking treatment. So how can you prevent lower back pain?
Here are some top tips to prevent lower back pain
- Maintain healthy body weight. Excessive body weight causes the back muscles to constantly lean forward and weaken the abdominal muscles, which must be strong to support the spine. A fat-free diet, a low-protein, high-carbohydrate, high-fat diet, and a consistent exercise program will make you look and feel great, and also help relieve back pain.
- Targeted physiotherapy. Engage in an active and consistent program of physiotherapy exercises to target key areas of the spine. Most people aren’t aware, however neck pain can be a leading cause to lower back pain due to the spinal cord connects and maintains the body’s structure from head to your hips. If you suffer form migraines and lower back pain, it might be worth consulting a neck pain physio to get professional diagnosis as it could be the main cause of your overall ailment.
- Develop and adhere to a routine that strengthens the core muscles. To support the many movements that we feel throughout the day through the back and core body area, we need strong abdominal muscles, back muscles, as well as flexible tendons (back muscles of the legs). If you are not sure about the correctness of the exercises, consult a back pain specialist sydney or certified professional.
- Increase your daily movement by doing exercises and avoid over activity. Movement is required to strengthen the spine, however long periods of inactivity like sitting at a desk or couch limits the back of crucial oxygen and nourishing muscles. Its recommended approximately 30 minutes of continuous exercise for a minimum of 3 days a week is ideal. if you work in an office, perhaps take frequent breaks and get up and walk for a few minutes every 90 minutes or so – this will make sure a continuous circulation of blood and oxygen throughout the body.
- Invest in a new mattress every 8-10 years. Since we spend about 1/3 of our life in bed, it makes sense to sleep on a mattress that supports a healthy back. Studies show that a medium-hard mattress best maintains the natural alignment of the spine, as when you are standing. If your mattress is ten years old, it is worn out or you just feel uncomfortable, perhaps the time has come for a new one.
- If you spend hours in the office and front of the computer, make sure that your chair and configuration is ergonomic. To maintain proper posture and avoid pain, stretch your legs, and sit with your feet on the floor and hips just above your knees. Your chair should support the lower back to make sure your whole body structure in supported evenly. Make sure your computer screen is also at eye level and in front of you to avoid hunching.
- Lift properly using proper technique. Keep your back straight when lifting heavy objects. Bend your knees and sit down to raise an object and press it closer to your body. Avoid twisting your body while lifting anything. Bring a heavy object to your body and straighten your legs, not with your back solely.
- Ladies, lighten your handbags and avoid wearing high heels. Removing a heavy bag knocks your body out of the picture and creates additional pressure on the neck, upper back, and shoulders. Walking in high heels causes a decrease in muscle tension in the back. The center of gravity changes, causing the back to tilt, which causes compression of the joints in the lower back. Each of these scenarios in itself is a recipe for pain, anticipation of disaster.
By paying more attention to your daily habits and following our tips outlined above, you’ll be surprise how well you’ll be able to prevent lower back pain. Lower back pain prevention is just a matter of strengthening your back muscles and strengthening you’re overall core and posture. This essentially improves overall spine structure, making it strong and healthy through the process.
About the Author
Tim Adams is a leading musculoskeletal physio bondi junction who specialises in both headache and spine treatment via targeted physiotherapy. With over 20 years’ experience, Tim is referred to by some of Australia’s leading neurosurgeons to help with post-operative rehabilitation from his boutique spine physiotherapy clinic.