How to Prevent Back Pain
Prevent Back Pain
You've heard it a thousand times ... an ounce of prevention is worth a pound of cure. It may sound a bit trite, but it couldn't be more true. If you're someone who has ever experienced back pain, it's important to know that one of the first lines of defense against future occurrences of back pain is prevention. Some types of back pain lasts just a few hours or a day, while other types can be recurrent or can last for long periods of time. There are many causes of back pain. If your back pain is recurrent or chronic, it's important to seek medical attention. However, if you've ever been afflicted with back pain that occurs due to muscle strain, there are things you can do, just slight alterations in the way you approach activities that can prevent you from experiencing this type of sudden or acute back pain in the future. New Jersey spinal surgeons recommend the following preventive measures to avoid back pain from happening to you.
ü Body weight is a key factor in many back injuries that involve muscle strain. Always maintain a healthy weight for your age, build, and height. Extra weight is one of the leading causes of back pain, even in situations that do not involve lifting heavy objects.
ü Always be sure to use proper lifting techniques when lifting heavy or cumbersome objects, especially when climbing stairs. Stand with your feet at about shoulder width; bend from your knees rather than your waist; wrap your arms around the object and tighten your stomach muscles; and raise up using all the power of your legs.
ü Always practice good posture, both when standing and sitting. When standing, hold your feet a few inches apart in order to gain and maintain stability. Hold your knees just a little loosely, and hold your head in line with your neck. Tightening core muscles will also help when standing. When sitting, hold your head and neck aligned; do not slouch; and, when possible, use a stool to allow your feet to rest in order to take pressure off your back. When driving, be sure to keep your seat at a comfortable distance from the steering wheel in order to refrain from bending too far forward to reach the wheel.
ü Use a back-friendly mattress that is not too soft, but not too firm. Mattresses that are too firm do not allow for anatomical differences throughout the body, thereby providing little support for some areas due to steep angle differences. Additionally, mattresses that are too soft provide little to no support for the head and neck. A body pillow placed between the knees can help to support the back and neck.
ü Avoid sharp movements that can twist the back in an awkward manner.
ü Build core muscle groups in order to increase strength and flexibility, thereby relieving pressure on the back. Core muscle groups are those throughout the abdomen and back that aid in spinal support.
ü Participate in exercises such as low-impact aerobics, swimming, water aerobics, or walking in order to not only reduce excess weight, but also to add strength and flexibility.
ü Don't overreach when trying to place objects on shelves.
ü Always wear shoes that provide the right level of support for your weight, height, and build. Additionally, don't wear shoes that are either too small or too big. When purchasing shoes, always walk around the store for several minutes, both on carpet and on hard flooring if possible, in order to test out how they feel and how well they support your back and neck when walking. High heels should only be worn occasionally and never to walk in for long periods.
A sudden or acute occurrence of back pain can have serious consequences. It can effectively ruin your plans instantly. In fact, sometimes there's just not much you can do about it once you experience it. Sometimes time is the only thing that can effectively alleviate a sudden onset of back pain. Of course, if you're in the middle of an important event, taking time out for a sudden bout of back pain is the last thing you want. That's why it's essential that people who have suffered in the past from sudden onsets of back pain take the necessary steps to avoid its occurrence in the future. But even if you've never experienced it in the past, you're not exempt from experiencing sudden back pain in the future. The only prerequisite for back pain is, well, having a back! So don't take any chances with muscle strain or any of the other causes of back pain. Follow the above preventive measures to avoid experiencing back pain. And if you're someone who suffers from frequent or chronic back pain, contact a spinal surgeon to schedule a consultation for assessment, diagnosis, and treatment, if necessary.
ü Body weight is a key factor in many back injuries that involve muscle strain. Always maintain a healthy weight for your age, build, and height. Extra weight is one of the leading causes of back pain, even in situations that do not involve lifting heavy objects.
ü Always be sure to use proper lifting techniques when lifting heavy or cumbersome objects, especially when climbing stairs. Stand with your feet at about shoulder width; bend from your knees rather than your waist; wrap your arms around the object and tighten your stomach muscles; and raise up using all the power of your legs.
ü Always practice good posture, both when standing and sitting. When standing, hold your feet a few inches apart in order to gain and maintain stability. Hold your knees just a little loosely, and hold your head in line with your neck. Tightening core muscles will also help when standing. When sitting, hold your head and neck aligned; do not slouch; and, when possible, use a stool to allow your feet to rest in order to take pressure off your back. When driving, be sure to keep your seat at a comfortable distance from the steering wheel in order to refrain from bending too far forward to reach the wheel.
ü Use a back-friendly mattress that is not too soft, but not too firm. Mattresses that are too firm do not allow for anatomical differences throughout the body, thereby providing little support for some areas due to steep angle differences. Additionally, mattresses that are too soft provide little to no support for the head and neck. A body pillow placed between the knees can help to support the back and neck.
ü Avoid sharp movements that can twist the back in an awkward manner.
ü Build core muscle groups in order to increase strength and flexibility, thereby relieving pressure on the back. Core muscle groups are those throughout the abdomen and back that aid in spinal support.
ü Participate in exercises such as low-impact aerobics, swimming, water aerobics, or walking in order to not only reduce excess weight, but also to add strength and flexibility.
ü Don't overreach when trying to place objects on shelves.
ü Always wear shoes that provide the right level of support for your weight, height, and build. Additionally, don't wear shoes that are either too small or too big. When purchasing shoes, always walk around the store for several minutes, both on carpet and on hard flooring if possible, in order to test out how they feel and how well they support your back and neck when walking. High heels should only be worn occasionally and never to walk in for long periods.
A sudden or acute occurrence of back pain can have serious consequences. It can effectively ruin your plans instantly. In fact, sometimes there's just not much you can do about it once you experience it. Sometimes time is the only thing that can effectively alleviate a sudden onset of back pain. Of course, if you're in the middle of an important event, taking time out for a sudden bout of back pain is the last thing you want. That's why it's essential that people who have suffered in the past from sudden onsets of back pain take the necessary steps to avoid its occurrence in the future. But even if you've never experienced it in the past, you're not exempt from experiencing sudden back pain in the future. The only prerequisite for back pain is, well, having a back! So don't take any chances with muscle strain or any of the other causes of back pain. Follow the above preventive measures to avoid experiencing back pain. And if you're someone who suffers from frequent or chronic back pain, contact a spinal surgeon to schedule a consultation for assessment, diagnosis, and treatment, if necessary.