Saturday, February 14, 2009

Preventing Lower Back Pain Tips

Keeping your back healthy is the best way to prevent lower back injury thus preventing lower back pain. These are several practical things you can do:

  • Do some regular, low-impact exercises like walking, swimming, or stationary bike riding 30 minutes a day, it can increase muscle strength and flexibility. Yoga can also help stretch and strengthen muscles and improve posture. Always stretch before exercise or other strenuous physical activity to prevent back injury.

  • A man with back pain.Don't try to lift objects too heavy for you. Lift by bending your knees, not your back; keep your back straight and your head down and in line with your back. Keep the object close to your body, and don't twist when lifting.

  • Try to practice good posture. Your back supports your weight most easily when it is straight. Wear comfortable, low-heeled shoes. When standing, keep your weight balanced on both feet. Keep your shoulders back and don't slouch.

  • Sleeping on a firm surface on your side helps your back.

* When sitting, try to use a chair with good lower back support. A pillow or rolled-up towel placed behind the small of your back might help. Make sure your work surfaces, like your keyboard, are at a comfortable height. If you have to sit for a long period of time, rest your feet on a low stool or a stack of books. Switch sitting positions often, and walk around the office and gently stretch your muscles every so often to relieve tension.

* If you smoke, quit; smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.

* Eat a healthy diet with enough calcium, phosphorus, and vitamin D to help promote new bone growth.

* Keep extra weight off your waistline, where it can strain your lower back.

Practice these simple tips to prevent yourself from getting lower back injury. Keep healthy.


KrishaLiva said...

I am agreed that keeping your back healthy is the best way to prevent lower back pain. Thanks for the good information you've shared here on how to prevent it.
orthopedic emr

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