Very few of us will get through life without experiencing back pain. Your lower back is especially subject to injury because it supports the weight of your body.
Although back pain becomes more common as we age, most back problems are due to strain or overuse. There are some things you can do daily to help prevent this problem.
When sitting, proper body mechanics are a must. Particularly now that so many people are in front of a computer for long periods of time, sitting properly becomes even more important.
You can begin by not sitting in one position for long periods of time. Get up and walk around or change positions frequently.
Some chairs do not provide proper support. Use a small pillow or roll up a towel and place it behind your lower back to give you more support.
When you are driving, pull your seat up so you are not straining or stretching to reach the pedals or the steering wheel. Driving down the road leaning back with your arm stretched out across the back of the front seat is not proper seating and will put unnecessary stress on your back and neck.
When sleeping, many chiropractors recommend sleeping on your side in a fetal position with a pillow tucked between your knees.
If you like to sleep on your back, a pillow under your knees will help relieve much of the strain.
The most common way to injure your back, however, is improper lifting.
Keep your back straight when you reach down to pick something up. Do not bend forward from the waist. This is the quickest way to injure your back.
Bend your knees and squat down to pick up objects, but make sure to keep your back straight and lift with your arms and legs.
Always keep objects you pick up close to your body. It doesn’t matter if they are light or heavy.
When you are holding a heavy object, do not turn your back. Turn your feet and your entire body together.
Talk to your doctor and have him or her recommend some stretching exercises to help strengthen your back. Strengthening your abdominal muscles is important as well. Weak abdominal muscles put a strain on your back.
One of the best exercises you can do to help stretch your back is the backward bend. Stand straight with your feet about shoulder width apart.
Place your hands in the small of your back and gently bend backward. Make sure you keep your legs straight and only bend at the waist.
Hold this stretch for one to two seconds. Do five or six repetitions and do this daily or anytime you feel pain in your lower back.
You may not be able to totally eliminate back pain, but by taking these precautions and exercising to strengthen your back and abdominal muscles, you can go a long way towards keeping your back pain free.