We recently discussed some basic methods for preventing back pain, which can be seen by clicking here. This week we will focus on how to “take action” as well as certain techniques to help strengthen your back and prevent back pain. If you are experiencing back pain and would like to schedule an appointment with us, call us at (602) 953-9500.
Take care of yourself to avoid back pain. Preventing back pain is easier than treating it.
Strengthen your back.
- Physical activity can make your back stronger and lower your risk of back pain.
- Do back-strengthening and stretching exercises at least 2 days a week.
- Try a yoga class. Yoga can help stretch and strengthen muscles and improve your posture.
- Stay active. Regular physical activity can help keep your back muscles strong. Aim for 2 hours and 30 minutes of moderate aerobic activity a week.
If you have an injury, health condition, or disability, ask your doctor or nurse which types of exercise are best for you. Get tips on staying active with a disability.
Focus on good posture.
- Good posture can help prevent back pain.
- Try not to slouch when standing and sitting.
- Sit up straight with your back against the back of your chair and your feet flat on the floor. If possible, keep your knees slightly higher than your hips.
- Stand tall with your head up and shoulders back.
- If you can, switch between standing and sitting so you aren’t in the same position for too long.
- Find out how to have good posture while sitting at a computer.
- Lift correctly.
- Lift things with your legs, not your back. Keep your back straight and bend at your knees or hips. Get help if the load is too heavy for you to lift alone.
Prevent back injuries at work.
- Back injuries are the most common type of workplace injury. Staying safe at work can help you prevent injuries.
- Watch your weight.
- Staying at a healthy weight lowers your risk of back pain. If you are overweight, losing weight in a healthy way can reduce the strain on your back.
- Get enough calcium and vitamin D.
- Getting enough calcium and vitamin D can help keep your bones strong and prevent osteoporosis (“os-tee-oh-puh-ROH-sis”). Osteoporosis makes your bones weaker and more likely to fracture (break).
- Spine fractures from osteoporosis are a leading cause of back pain.