How You can Prevent Back pain.
I have seen innumerable patients of back pain leading a life of misery. Every thing, they do, like sitting, sleeping, standing, walking is a painful experience for them. It is as though, life itself is a pain. There is a pain in the back and there is pain in the legs. Life becomes terrible. If you have read “Causes of back pain”, “Symptoms of back pain” and better still the “Complications of back pain”, you will realize how important it is to prevent this back pain ailment.
The principal to Prevent Back Pain or Low Back Pain is to have good and strong back muscles. These are the muscles which support the vertebral column and hold the vertebrae in place. Strong back muscles are less prone to strain than weak back muscles. Therefore, chances of a prolapsed inter vertebral disc or collapse of a vertebra as explained in “Causes of Back Pain” are much reduced or if a back strain does occur, recovery is much faster.
The steps or tips to prevent pain in the back are simple and easy to implement. You must incorporate these steps in your everyday life style.
- A nutritious and well balanced diet is necessary to give good nutrition to the muscles and nerves.
- A proper sleeping mattress is a must. Select a mattress in which you feel comfortable. It is not necessary that a particular mattress suits all of us. The mattress should be firm but not hard. The surface should be soft. It should preserve the natural contours of the spine when sleeping. The thickness and the padding is to be determined by your preference and your comfort. The pillow should be such so as to keep the neck in a neutral position. If the mattress begins to sag with age or you stop feeling comfortable when sleeping on it, it is time to buy a new one.
- Maintain a normal weight. Excess weight increases the load on the vertebral column and the inter vertebral disc. Know the basic principal to maintain a normal weight at “How to Lose weight”.
- Shoes should offer comfort when walking and standing. They should have a rubber or such soft padding under the heels and soles to absorb the shock when walking. This will reduce the impact of such overtures on the back bone.
- While Lifting objects, make sure you do it the right way. Maximum cases of back muscle strain occur when lifting objects. Do it the right way to reduce this incidence. Method to lift objects: Stand close to the object. Legs should be more than shoulder width apart. To stoop, bend the knees and the hip joints and not the back. Lift the weight gradually.
right posture to lift weight
6.Sitting at work: You may be sitting on the chair for 8 hours or maybe more. That is a lot of time and if proper steps are not followed, you are asking for back trouble. Follow these simple tips:
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- Choose a proper chair which gives support to the back. You should feel that support to the upper and lower when you sit on the chair.
- Always maintain a proper upright posture when sitting. The importance of this point cannot be over emphasized.
- Get up at intervals and walk around or do a little bit of stretching.
Observe the image below for the correct sitting posture.
7. Exercise daily: To keep your back muscles strong , they need to be exercised.
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- Doing abs and other stretching exercises will do good.
- Swimming is another good exercise, which exercises the whole body.
- Start with a warm up first before you jump into your exercise routine.
- Exercise forms probably the most important part of the tips, to prevent Back pain.
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Previous: Treatment of Back pain.
