Lower back pain is an extremely common complaint. It affects people of all ages and sizes, and surprisingly, it can happen to anyone regardless of lifestyle, be it sedentary, active, or somewhere in between.
Here are five tips to prevent, reduce, or eliminate back pain.
Tip #1: Correct Your Sitting Posture
Spending seven to eight hours daily hunched up in front of a computer screen is commonplace for so many people these days. However, it is a bad position for our backs: seated, looking down at our screens, shoulders slumped forward, and bending with our lower backs.
The solution is to sit up straight and to have your devices or gadgets at eye-level to prevent a bent-over posture. The best tip, however, is to get yourself out of your chair. The more you move, the better. Mechanically, our muscular and skeletal systems were designed for constant movement. If possible, try getting up off your chair and walk around for a bit, or do your work standing up now and then.
Tip #2: Manage Your Weight
The logic behind this is relatively simple. The more you weigh, the more pressure/stress you put on your spine to support you and your posture. Not being a healthy weight relative to your height and body type may cause lower back pain down the road. A fair amount of studies have already shown a direct link between obesity and back pain and other spinal issues. The excess weight strains the spine and affects your center of gravity, essentially pulling your body out of balance. Choosing healthier food options and keeping an eye on portion control can help you reduce your body fat.
Tip #3: Lift Heavy Objects With the Proper Technique
Straining your lower back – or, worse yet, suffering a herniated (slipped/bulged/ruptured) disc – is prevalent among weightlifters. But it can also happen as a result of improper lifting techniques when performing simple tasks like carrying a stack of books or picking your child up from the ground if you are not careful. When doing any type of lifting, the key is to tighten your core and to lift with your legs, not your back. Squat down if you must. This strategy will most definitely reduce your risk of lower back pain, whether you are lifting a 180-pound barbell or carrying your 5-year-old daughter.
Tip #4: Choose the Right Mattress (or No Mattress at All)
We, consumers, have been gifted a variety of options when it comes to sleeping mattresses. Some are thick yet squishy, and some are thin yet tough. However, several beds do not take into consideration proper spinal support for your body. The ideal mattress for your lower back health is one that is stable to maintain proper alignment of the spine. If you can manage, try sleeping without a mattress at all. Either of these options will strengthen your muscles and maintain proper alignment to keep your lower back away from any pain when you wake up the next day.
Tip #5: Seek Expert Medical Assistance
The professionals who know how to alleviate your lower back pain and discomfort are the doctors who specialize in it. If you’re experiencing low back pain, consult the Kamerlink Pain Institute in South Florida. Call (561) 404-7667 today to set up your appointment.
