Back pain, especially lower back pain, is a very common ailment. In fact, it is one of the major causes why most people take time off work. The demand of your everyday lifestyle causes muscle weakness in the lower back. Sitting continuously all day, improper posture and limited physical activities are some of the contributors that cause lower back pain. There are ways to lessen the occurrence of this pain if you already suffer from it. Here are some tips to help you overcome and prevent lower back pain.
1. Proper Posture
Maintaining proper posture when standing and sitting down will reduce your risk of developing lower back pain. Good posture helps in aligning your spine properly. It relaxes the muscles in your back and makes it easier to balance your whole body. Being aware of your posture aids you in recognizing when your back starts to slouch because of stiffness. Relieve stress on your lower back muscles by pressuring the spine’s natural curve. This way, minimal strain is put on your lower back and prevents it from aching.
2. Regular Exercise
Physical activity is essential in keeping your body healthy. It is also an effective way to prevent lower back pain. Regular exercise increases back strength and endurance. If your work hinders you from any physical activity, make time even for just 15 to 20 minutes a day before or after you go to work. Simple exercises like walking, jogging or swimming are a great way to strengthen your lower back.
Practice five minute stretch breaks at the office, especially if you have been sitting for long periods of time. This will relieve stress and soreness from your back and will help prevent lower back pain.
3. Proper Sleep Position
If you can help it, avoid sleeping on your stomach because this position tends to arch your back and increase your chances of developing lower back pain. Sleeping on your side with your legs bent at the knees is said to be the best sleeping position in preventing lower back pain. Put a pillow in between your knees so that your hips are pulled forward, reducing the tension in this area.
4. Proper Lifting Techniques
The stress that is put on your back when lifting objects improperly may be too much to bear, resulting to lower back pain. Always remember to let your legs do the work when you are lifting objects; bend your knees and keep your back straight at all times. Furthermore, always ask for assistance when lifting heavy things.
5. Healthy Weight
It is important to maintain a healthy weight to prevent lower back pain. Excess weight can cause stress and strain in your lower back. Maintaining a healthy weight will also benefit your overall well-being. Follow a nutritious diet in able to maintain a healthy weight.
The onset of lower back pain can be difficult to endure. Prevention is critical in being able to have a strong and healthy lower back.