Simple lower back pain can be caused by straining the muscles, tendon or ligaments of the lower back. Often this is a result of heavy or awkward activity, especially if you are unused to it. Here are some tips to help prevent you from injuring your back, and becoming one of the millions of Americans who suffer from lower back pain.
The most effective prevention is to take care as to how you lift heavy objects. Do not try to lift any significant weight by bending over the object. You should bend your knees and then lift with your legs. Try to keep your back straight and hold the object close to your body. It is important to avoid twisting your body while lifting, which is the most common cause of a slipped disk.
When moving heavy objects, pushing is less stressful than pulling.
Routine activities, such as housework or gardening, can cause back pain. Try to avoid standing flat-footed while bent over. Placing one foot on a small stool or book while washing dishes or ironing can reduce the strain on your back. When vacuuming, try to move your whole body, using your legs to push.
A sedentary lifestyle will contribute to back problems.
Regular exercise will have great benefit to you. You should consider a set of stretching and other exercises to improve the flexibility and strength of the muscles which support your lower back. These include the abdominal muscles, as well as those in the legs and back. Simple exercises like partial sit-ups and bridges can help prevent back pain throughout your life.
Obesity is a common cause of back pain. Aerobic exercise can help manage weight concerns. Swimming, jogging or even walking are all activities that will help you lose weight and feel better. Before starting any vigorous activity, make sure you do a proper warm-up with stretching.
In addition to exercise, a proper diet is essential in managing your weight. However, there are also two nutrients, calcium and vitamin D, that help build healthy and strong bones and prevent osteoporosis, which can cause bone fractures that lead to back pain.
Many people whose jobs involve sitting for long periods of time experience back pain. It is important to get up and move around regularly. If driving for long periods of time, take the time to stop and get out of your vehicle.
Stretching your muscles and improving blood flow to your lower body will help prevent back pain, as well as help keep you alert for the rest of your trip.
Changing the position in which you sleep can also help prevent back pain. The best positions are either to sleep lying on your side with your legs bent, or lying on your back with a pillow under your knees. A firm mattress is usually the best bet. A sheet of plywood can be placed between the box spring and the mattress in order to increase the firmness of your bed.