Tips to avoid Back Pain

Back pain is a common cause for people to visit the doctor and miss work these days. It can be caused due to an accidental injury, simple sprain or even by leading a sedentary lifestyle. Read to know some tips to avoid back pain.

Posture: Maintain good posture while you sit, stand or sleep.

• Avoid standing for long stretches at a time and if you have to, try to take some of the load off your lower back by placing one foot at a time on a low footstool.

• Prefer sitting on seats which give your lower back good support, have arm rests and a swivel base. If needed place a small pillow or rolled towel in the small of your back to maintain its normal curve. While sitting, try to keep your knees and hips at the same level.

• Sleep on your side and if you sleep on your back, place a small pillow or rolled towel in the small of your back to maintain its normal curve. Avoid sleeping on your stomach as it strains your back.

Avoid lifting heavy weights: And if you have to;  lift smart. While lifting heavy weights avoid strain on your back and let your legs do the work. Rather than bending your back to lift, bend the knees and keep the back straight and move up and down. If the load is heavy take help rather than adopting awkward postures.

Do exercises: Exercise regularly to increase the strength and endurance of your back muscles and improve their function. Better muscle strength of the abdominal and back muscles allows them to work better and together like a natural protection for your back. Your doctor can advise you on which exercises or activities are best for you.

Maintain weight: Being at a healthy weight prevents back pain. Obesity or overweight increases the strain on back muscles.

Quit smoking: Smoking has been shown to decrease the oxygen supply to the spinal tissues, which slows the healing process. A study observed that nicotine restricts the flow of blood to the spinal tissue which in turn restricts supply of important nutrients and minerals to the spinal disc and this can result in back pain.

These are some of the common tips to avoid back pain. Consult your doctor to know more on the prevention of back pain.

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