How to Avoid Back Pain

Back pain is one of the most common reasons for people to seek medical help worldwide. So if you’ve ever suffered from a sore back, you’re not alone. However, there are things you can be cautious about before going to hospital.

5 min read - 08 July 2021 Woman with back pain getting checked by a doctor Back pain may take several forms and has many causes. Some people may have a persistent dull ache, whereas some may experience sudden sharp pains. It may be the result of a fracture or an accidental injury. It can be caused by a medical condition such as arthritis or fibromyalgia. If you’re facing such a problem, you should definitely see a medical doctor.

However, some back pains are caused by being sedentary or another lifestyle issue. If your back pain falls into that group, here are a few suggestions for lifestyle changes that can help you avoid back pain before it occurs or that can ease existing mild back pain:

1) Pay attention to your posture
Let’s admit it, most of us sit during the major part of any given day. Spending 7-8 hours in front of a computer has several negative side effects on spinal health. Slouching in the office chair, and not having the computer or mobile phone screen at eye level are the primary causes of back/lower back/neck pain. Try to place your computer screen at eye level and support your lower back with a little pillow to maintain a good posture in front of the screen. Maintaining the natural curves of the spine helps keep it strong and avoids back pain. Keep your knees a little higher than your hips while seated. Prop your feet on a stool if you need to.

2) Be careful when lifting things
Bending over from the waist to lift heavy objects is the worst thing you can do to your back. Instead, bend your knees and squat, pull in your stomach muscles and hold the object close to your body as you stand up. Be careful not to twist your body while lifting. If you can, push rather than pull heavy objects. Pushing is easier on the back.

3) Exercise, exercise, and exercise

Being sedentary is the ultimate enemy of the entire body. Not moving during the day affects the musculoskeletal system. If your back is hurting, you may be inclined to minimize your physical activities, but on the contrary, moving your body correctly is way more effective as a medicine. Regular physical activity can help ease inflammation and muscle tension too.

 - Take stretching breaks while working. Hamstring stretches can help decrease the pressure on your pelvis and provide relief across your lower back. Hamstring stretches also help relieve leg pain.
 - Give your core muscles a daily workout. A strong core is essential to support your spine.
 - Do light-paced cardiovascular activities like brisk walking. This helps increase blood flow to the spine and stretches your muscles.
 Don’t forget that being overweight, especially around your stomach, will put more pressure on your back. Exercising will help you with weight loss as well.
4) Sleep on your side
To maintain back health, the best position for sleeping is on your side, pulling your knees slightly toward your chest. Sleeping flat on your back puts stress on your spine. If you’re a natural back sleeper, put one pillow under your knees and another under your lower back. Sleeping on your stomach isn’t ideal either. Put a pillow beneath your lower abdomen to help take the stress off your back. Always use a supportive pillow for your head and neck. Your doctor will be able to help advise on the best possible sleeping position for you.
To sum up
By simply adjusting these tips to fit into your life, you’ll greatly decrease your risk of having back pain. If you have mild back pain you can use these tips to reduce it, but if the pain doesn’t go away in a week you should seek medical help.
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