Almost 80% of people around the world will suffer from back pain at some time in their life. Women are more prone to back pain and posture problems. Back pain can get severe enough to stop you from performing simple activities. Some can be avoided by following some simple steps.
• Pay attention to your posture
The right posture is important to avoid back pain, its essential to maintain appropriate posture while sitting and standing. Maintaining the right posture ensures proper alignment of spine which relaxes the muscles and makes it easier to balance the body.
• Use correct lifting techniques
Lifting heavy objects incorrectly is a big factor behind back pain. Lifting things in an incorrect way puts maximum stress on the back resulting in back pain. The right way to lift is to bend your knees, keeping the object close to the body with a straight back. You should never bend at the waist to lift anything heavy. Its better to carry a backpack rather than a shoulder bag.
• Stretch regularly
Stretching your back is important and one of the most effective ways to avoid back pain. Stretching keeps the muscles and ligaments of the back flexible and prevents muscle injuries. It also prevents muscle strain and soreness.
• Maintain a healthy weight
Being overweight leads to strain and stress in the lower back. Managing your body weight in a healthy way takes away stress from back muscles resisting back pain.
• Keep moving
Sitting or standing in one position for a long period of time can lead to back pain. Avoid prolonged sitting or standing in one position and make it a habit to take a walk at regular intervals. Moving results in loose and flexible back muscles.
• Lighten your load
Carrying a bag or briefcase which is too heavy leads to back pain. Your handbag or briefcase should not weigh more than 10% of your body weight, if it does carry it the right way. The best way is to use a bag with a long strap and carry it across the chest.
• Quit Smoking
Smoking is a contributing factor in back pain. Quitting smoking, along with numerous other health benefits, reduces back pain as well. Smoking interferes with blood flow in the body and increases sensitivity to pain. Smoking also blocks the flow of nutrients to muscles and joints resulting in back pain.
• Tighten your abs
Strong abdominal muscles help avoid back pain. They prevent strain to the back muscles preventing pain.
• Adjust your living environment
Analyze your living area and give attention to things that require re-configuration. Whether it’s your living room, office, or any other place where you spend time it shouldn’t be demanding physically, use equipment that supports proper posture.
• Go green
An adequate supply of essential vitamins, especially vitamin K, is essential for strong muscles. Green foods like broccoli and spinach are a good source of vitamin K.
How to Prevent Back Pain
Edited By: Stephanie Dawson