Back Pain: Tips for Prevention

Back pain may be inevitable for some, but there are simple changes you can take to lessen or even avoid the pain. Although making changes may be difficult at first, your back and body will thank you later.

The list of risks related to inactivity is endless. But regular exercise can produce an endless amount of benefits and even help reduce or eliminate chronic pain.

The Role of Exercise:

Back pain can be prevented by having a well-rounded exercise program and can help:

* improve posture;
* strengthen back muscles;
* increase flexibility;
* lose weight;
* enhance your mood;
* release endorphins; and
* decrease stress levels and increase sleep quality.

Starting an exercise program may be difficult but there are steps you can take to ensure dedication and positive results.

Here are some helpful tips when starting an exercise program:

* Consult your health care provider to help design a program that is right for you.
* Join a local gym that offers fitness training programs.
* Choose activities that you enjoy such as swimming, walking, and biking.
* Exercise with a friend to motivate one another.
* Remember that staying consistent is more important than the intensity.
* Try activities such as yoga and meditation to help you unwind.
* Combine stretching, lifting weights, and cardio for maximum benefits and to keep interest levels high.

Safe Lifting Techniques:

Not only does exercise assist in prevention but being careful in daily activities can lessen your chances of experiencing back pain. Many people lift and bend improperly, causing short and long-term pain. It is important to understand the correct way without applying stress and strain to the back:

* Do not lift an object that is too heavy or awkward; always get help.
* Spread your feet approximately shoulder-width apart for support.
* Stand close to the object being lifted.
* Bend at the knees and not at your waist.
* Use your stomach muscles (flex) when lifting and lowering the object.
* Always lift using the strength from your legs.
* When you stand up with the object, do not bend forward.
* Do not twist your body when bending, lifting, or carrying the object.

Additional Ways to Prevent Back Pain or Injury:

* Try to avoid standing for long periods of time. If you must, bring a stool to rest and alternate each foot.
* Avoid wearing uncomfortable shoes such as high heels. Choose shoes that fit properly and have cushioned soles.
* When sitting at work or at home, make sure your chair has a straight back, armrests, and a swivel seat with adjustable settings.
* Try to rest your feet so that they are higher than your hips. Use a stool or ottoman.
* When sitting or driving for extended periods of time, place a small pillow or rolled towel behind the lower back.
* If you are on an airplane or driving a car for an extended period of time, stop and take a rest every hour. Make sure to walk around and stretch.
* Make sure your car seat is moved forward to avoid bending of the back.
* Join a cessation class to quit smoking.
* Join classes that help you relax like yoga or tai chi.
* Get a deep tissue massage when needed.

Sources: National Institutes of Health; The Mayo Clinic