If lower Back Pain has forced you to the sidelines, you aren’t alone. In fact, 75% of people suffer from back pain at some time during their life, and it’s the 5th most common reason why a person goes to the doctor.
Lower back pain can range from a dull persistent ache to a sudden sharp pain. There are numerous causes of lower back pain including trauma, an injury, disease, or a medical condition such as fibromyalgia or arthritis. It can also be the result of a sedentary life or being overweight. If your lower back pain doesn’t improve you should ask your doctor to send to you to a pain clinic.
Let’s start by looking at 7 ways to avoid lower back pain.
#1 Watch your weight – Carrying extra weight, especially if it is in the midsection can cause back pain or make existing back pain worse, because it shifts your center of gravity and puts strain on your back. You should stay within 10 pounds of your ideal weight.
#2 Change your sleeping position – If you suffer from lower back pain you might try sleeping on your side with your knees pulled up to your chest. If you would rather sleep on your back put a pillow under your lower back and another under your knees. Avoid sleeping on your back, as this is hard on your back.
#3 Watch how you lift – When you are lifting heavy items be careful not to bend over at your waist. Instead, bend your knees and squat. Pull in your stomach muscles, hold the item close to your body and stand up. If the item is really heavy get help lifting.
#4 Watch your posture – Poor posture can cause your lower back to ache. Use a chair with a straight back to prevent back pain. When you are sitting make sure your knees are slightly higher than the hips. If you need to use a stool to prop your fee that’s okay. If you stand for extended periods, pull your stomach in and keep your head up.
#5 Go from sedentary to active – If you have been leading a sedentary lifestyle, it’s time to replace that with an active lifestyle. Many people make the mistake of thinking when their back hurts to get relief, they need to rest. Actually staying active and being physically active can help to reduce inflammation.
#6 Stop smoking – Smoking will restrict the flow of blood that contains nutrients to the spinal discs, which is why smokers are extremely vulnerable to back pain.
#7 Avoid the use of back braces – There are a number of different styles back braces that you can buy. While they have been shown to help after surgery, there is not a lot of evidence that they help with chronic back pain. Using a back brace for exacerbations and short term use is okay.
These 7 things can help you manage your lower back pain and even eliminate it.