Tips For Preventing Back Pain

Most people will experience back pain at some point in their lives. Here are some tips that will help keep your back pain free and healthy.

Most people will experience minor back problems in their lifetime. Most of these problems are preventable if we just take the time to treat our backs right. The majority of kinks and back stiffness can occur when we are sleeping. Try the following ideas to promote back health today.

SLEEPING

1. Turn and flip your mattress every 6 months.

2. Sleep on a contoured pillow to avoid neck strain.

3. Don't use too many pillows. You want to keep your neck and spine in-line while you sleep.

4. Try putting a small pillow between your knees when you sleep. This will help keep your hips in-line, avoiding lower back stiffness.



5. Ensure your mattress is big enough for you and your mate. If you are sharing a small mattress, you may sleep in awkward positions because you are being crowded out.

6. Buy a better mattress. How old is your mattress? If you are sleeping on a saggy mattress that could be contributing to muscle stiffness.

SITTING AND STANDING

A lot of problems are rooted in poor posture. When sitting, try and choose a firm backed chair. Sit with your buttocks well to the back of the chair and your back will naturally fall properly into the backrest of the chair. When sitting in a chair without a backrest, strive to sit up straight. Drop your shoulders down and bring your chest up, like there is a string coming down from the roof, pulling your chest up. This technique for good posture should also be applied when you are standing. When sitting at a computer, make sure that the monitor is situated directly in front of you. If sitting for a long period of time, get up and stretch often. If standing at a counter for long periods of time it is a good idea to place one foot on a small stool. You should analyze your footwear. Replace running shoes every 6-8 months since they are made from soft materials and flatten after repeated use, causing your foot to lose support, which in turn will cause back problems. Consider buying orthopedic inserts for your shoes, these will aid in proper foot support, reducing back strain.

BENDING AND LIFTING

Incorrect lifting can harm your back. Always bend your knees when stooping to pick something up, don't bend at the waist. IF you are doing a lot of lifting or physical work one of the best ways to protect your back is to wear a weight lifting belt. This will give your back support when doing activities such as heavy yard work or moving furniture.

EXERCISES

It is important to do some strengthening exercises to keep your back muscles strong. Weight lifting and stretching exercises will increase muscle tone and make your back healthier. It is also beneficial to strengthen your abdominal muscles. Having weak abs will cause strain on your back. Consult a doctor before beginning any exercise program and work with a personal trainer to start, so you understand the proper technique. Trainers are often a free service with your membership to a gym or local recreation center.

If you follow the tips listed here then you can help alleviate minor problems that will avoid missed days from work, trips to the doctor or chiropractor and stop you from missing out on family play time. Enjoy good health!

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