15 Tips To Prevent Lower Back Pain
Lower back pain is one of the most common causes for attending Physiotherapy. If you are among those suffering from lower back pain, you realize how debilitating back pain can be.
Here are some tips and advice to help you manage and prevent lower back pain:
- Exercise Regularly: Strong muscles are the best support for your spine against injuries. Do instructed exercises for 30 minutes daily. Exercises like walking, jogging and biking promote the blood flow to your lower back resulting in the healing of the region.
- Watch Your Posture: Poor posture exerts a lot of pressure on your lower back. Use chairs with lower back support. Your knees should be a bit higher than the hips. Try to keep the natural curve of your spine. If you have a still job, try to take short breaks and walk around. In standing positions, keep your head up, and the middle pulled in.
- Be Careful With Heavy Lifting: When lifting do not arch your lower back into a C shape, instead try and squat, hold the object close to your body and bend at your hips, and try keep your back straight.
- Quit Smoking: Research has shown that cigarette smoking leads to occlusion of the arteries that provide blood supply to the lower back, and is significantly associated with lower back pain.
- Watch What You Eat: Avoid excessive alcohol, junk foods, and cholesterol which can lead to atherosclerosis. Eat fresh fruits, vegetables, and vitamin D-contained foods. Drink lots of water.
- Be Careful While Driving: Car accidents can cause significant damage to the structures in the back. You should always be cautious about the dangers, risks, and factors while operating a motor vehicle.
- Stretch Your Hips: The stiffness of the muscles around your hip can lead to your lower back pain. Stretching them will decrease the pressure on your lower back. Specifically we recommend stretching the psoas, quadraceps, hamstring, glutes, and piriformis muscles.
- Watch You Weight: Overweight can put added strain on your back. Try to stay in your ideal weight.
- Adjust Your Sleeping Position: Try to sleep on your side with a pillow between your knees, or on your back, with a pillow under your knees. Try to avoid twisting, or sleeping on your stomach at night.
- No high heels: Limit heels to just one inch, any more and you deactivate your gluteal muscles and add additional strain to your lower back.
- Avoid Tight Rigid Clothing: Very tight jeans or stomach girldes can damage nerves and cause conditionals such as Meralgia paresthetica.
- Don’t Carry On Only One Side: Change the side you carry your hand bag on to avoid putting all the force on one side
- Don’t Rely On Braces or Supports: Too much reliance can cause weakening and deactivation of important stabilizer muscles of the core and lower back.
- Decrease stress: Constant stress causes tension in stiff back muscles, resulting in lower back pain.
- See a Good Physiotherapist regularly!
Don’t suffer from Back Pain any longer!
You can prevent your lower back pain or reducing the effects by simply altering your lifestyle; but at the end of the day, you‘d better talk to a doctor or a physiotherapist about your lower back pain and get the best advice. For more serious ailments of the lower back including; spinal stenosis, degenerative discs or herniated disc our Physiotherapy services also includes;