Tips To Help Avoid Lower Back Pain
If you are laid up because of back pain, you are not alone. At some point in their life, four out of five people will experience lower back pain making it one of the top five reasons for visiting a doctor.
Back pain can present itself in many forms such as a sharp sudden pain to a dull persistent ache. It can have many causes and sometimes result from a fracture, sprain, or another accidental injury.
The good news for most lower back pain sufferers is that it usually gets better within a short time and is rarely necessary to have surgery. There are simple strategies that you can use that are surprisingly effective for back pain prevention and helping to keep it from returning.
One of the first things that you can do is try to get more exercise. Most people think that you need to rest and limit exercise to help your pain, however resting for more than one or two days may have the opposite effect. Regular physical activity can actually help to ease the inflammation and muscle tension in your lower back.
Always be careful how you lift heavy objects. Never bend down from the waist to lift up something that is heavy. Be sure to bend at your knees and squat while you lift, and try to hold the heavy object as close as you can to your body when you stand up.
Remember not to twist your body while you are lifting, and whenever possible push rather than pull an object that is heavy. This is much easier on the back.
Watching the extra pounds is very important. Extra weight around your midsection can make back pain much worse by moving your center of gravity and putting an extra strain on your lower back. Trying to keep within 10 pounds of the weight that is ideal for you can help to control your pain.
If you seem to be prone to frequent back pain, you should talk to your doctor about the best sleeping position you should be in. It may be suggested that you should sleep on your side, pulling your knees up slightly towards your chest for less strain on your back.
If you are a “back sleeper”, your doctor may suggest that you place a pillow underneath your knees and a second pillow underneath your lower back to support it. If you frequently sleep on your stomach this can put a lot of strain on your back. If there is no way that you can change your position you will have to try to place pillows underneath your hips.
Paying attention to your posture is also critical in alleviating or preventing back pain. If you are sitting, the best chair is the one that has a straight back or has a lower back support. Your knees should be bent and a little higher than the level of your hips while your feet are planted flat on the floor.
If you have to stand for long periods of time, try to keep your head up and your stomach pulled in. If at all possible, rest a foot up on a stool and every 15 minutes or so switch feet.
Paying attention to yourself and how you move will help you in avoiding the inconvenience and stress of lower back pain. Yoga is a great way to get in touch with your body.
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