The issue of risk factors for low back pain is highly relevant to the concept of prevention. Prevention of back pain is easy if you make small adjustments in your daily life. Following are some easy to follow tips to keep low back pain at bay. These lifestyle changes have a significant role in reducing the risk of low back pain.
- Maintain a healthy weight to avoid any undue strain on your back.
- Eat a nutritious diet with sufficient daily intake of calcium, phosphorus, and vitamin D to promote good bone health.
- Be active. Do moderate physical activity daily in form of walking, light stretches and exercises. Exercise regularly to keep muscles strong and flexible. Do age-appropriate exercises that are specifically targeted to strengthening of lower back and abdominal muscles. Incorporating back and abdominal strengthening exercises at least two times per week is required to develop a stronger, more flexible back. Planks and bridging are two such important exercises.
- Avoid prolonged inactivity or bed rest.
- Ensure warming up or stretching before exercising.
- Maintain proper posture. The goal is to maintain a neutral spine, neither slumped nor arched.
- Wear comfortable shoes as high heeled or uncomfortable shoes put strain on your back while standing.
- Sleep on a mattress of medium firmness. Avoid any mattress that is too soft or too firm or hard.
- Proper lifting technique is crucial while doing activities of daily living. Keep the object close to your body, do not bend your back, instead squat to lift. Do not twist when lifting. Avoid lifting heavy weights.
- Ensure proper ergonomics while working. Use appropriate furniture like an ergonomic office chair. Take professional guidance. Break up long periods in front of the computer with stretching exercises.
- While doing sitting job, use pillow or rolled-up towel placed behind the the back to provide lumbar support. Put your feet on a low stool.
- Smoking is related with low back pain as it restrict blood flow and oxygen to the discs, causing them to degenerate faster. Smoking also increases the risk of osteoporosis and impedes healing, so quit smoking for a healthier back.
STAY INFORMED! STAY HEALTHY!
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