According to the American Chiropractic Association, as much as 80 percent of the population will experience some sort of back problem at least once in their life. These back problems can lead to chronic back pain, a condition that is characterized by pain lasting more than three months. Chronic back pain is not only painful but can keep you from enjoying activities and disrupt your day-to-day life.
Knowing how to prevent chronic lower back pain before it starts can help keep your back healthy and happy well into old age. Head chronic pain off at the pass with these seven ways to prevent lower back pain.
1. Increase your core strength. More than 90 percent of back pain is caused by muscle weakness in the back, abdomen or both. Aerobic exercise, strengthening exercises and stretching exercises can all help you strengthen the muscles responsible for protecting your lower back and help you to become more flexible. If you’re already experiencing lower back pain, ask a doctor before engaging in any exercises that might further strain your back.
2. Stand (and sit) up straight. Poor posture not only looks bad but makes you feel bad as well. Good posture reduces pressure on your spine’s natural curve and minimizes muscle tension while you’re sitting or standing.
3. Lift heavy objects correctly. Use your leg muscles, not your arms and back, to lift heavy objects. When lifting objects from the ground, bend your knees, keep your back straight and pivot your feet instead of twisting your back to move the object. Maintain the same posture for lowering heavy objects to the ground.
4. Modify your sleeping positions. Certain sleeping positions aggravate lower back pain. Side sleepers should place a pillow between their knees. Back sleepers should place a pillow under their knees or a small rolled-up towel underneath their lower back to support it. Stomach sleepers should stop sleeping face down all together; sleeping on your stomach causes it to sag downward and arch your back, which puts pressure on the curve of your spine.
5. Change your eating habits. Carrying extra pounds, especially in the front, can put a lot of strain on your back muscles. A good diet can not only help you to lose the weight that’s weighing your back down, but also gives you the proper nutrients needed for a healthy back. Calcium, phosphorus and vitamin D are key to healthy bones and can help prevent osteoporosis and chronic lower back pain.
6. Manage stress better. Stress has a direct effect on our back. We carry so much tension in our shoulder and neck muscles, and tight muscles are prone to back injury. Find ways to relieve and cope with stress at home and at work to help prevent back injuries. A regular visit to the masseuse can help you relive the stress and tension you’re carrying in your back.
7. Stop smoking. Smoking increases your sensitivity to pain, making you more susceptible to chronic pain. Smoking also tightens the arteries, which decreases blood circulation to your vertebrae and spinal tissues. This speeds up bone degeneration and slows the healing process for back injuries.
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