Back pain is basically an epidemic. It’s also one of the top pain complaints we hear from our patients. And, while you can’t always avoid this problem, there are some things you can do to prevent injuries – which is the leading cause of back pain.
Stretch before any physical activity – Too often people jump into activity without taking the time to stretch. This is a surefire way to injure yourself and can potentially lead to a life of back pain.
Always lift properly – Lifting heavy objects is always a bad idea, but lifting anything improperly can lead to a painful back injury. Just remember never to lean over to lift. Instead, simply bend at your knees.
Watch your weight – Carrying extra weight can lead to chronic back pain. This can become a negative cycle since back pain can prevent movement, which in turn leads to more weight gain.
Exercise your core – A strong core can improve your posture and help prevent muscle pain in your lower back. Strengthening your core also provides stability for surrounding muscles, including your back.
Avoid high heels – High heels shift your center of gravity and create back strain. The long-term effects of this can be chronic back pain. Opt for a modest heel if you’re set on shoes that boost your height.
Adjust your desk and chair – Sitting at your desk for long hours can create neck and back pain. You want to make sure your chair provides support and allows your knees to be at a 90 degree angle. Your desk should be at a height that allows your elbows to rest at a 90 degree angle as well. Finally, make sure your monitor is directly in front of you.
While there are some issues you might not be able to prevent, avoiding back injuries is one thing that is in your control. These are a few steps you can take, but your doctor, chiropractor or other health care professional might have additional tips for you based on your unique needs.