Tips for Preventing Low Back Pain

5 Ways to For Preventing Low Back Pain

It is estimated that 8 in 10 people will suffer from lower back pain at some point in their lives. While this may be a mild once-off experience for some, it could become a chronic condition that may result in severe pain for others. Severe back pain is limiting and for most people who suffer from chronic back pain, it will affect their ability to function normally.

Fortunately, there are several different ways for preventing low back pain and prevent it from becoming chronic:

1. Exercise and Diet

Statistics show that people who are overweight or obese are more likely to suffer from lower back pain than those who are fit and healthy. This is primarily because the extra weight puts additional strain on the lower back. A healthy diet and exercise are critical to maintaining a healthy weight. Stretching is a good way to start preventing low back pain and pressure on the nerves in the lumbar region of the spine.

In addition, exercise helps build muscles in the body that assist in supporting the lower back, thereby preventing low back pain. This is especially important for the abdominal muscles. Strong abdominal muscles (stomach muscles) absorb much of the strain and pressure that is put on the back while performing the most basic tasks such as standing, walking or getting up from a lying or standing position. Aiming for a six-pack is therefore not just about looking good but provides the body with the additional strength it needs to support the lower back.

2. Posture

Who remembers their mother always telling them to stand up straight, stop slouching and lift your head? While these moms may have been far more interested in raising children who were strong and confident, posture does play an important role in either causing or preventing low back pain.

Focus on keeping your back straight, shoulders back and head upright whether sitting, standing or walking. This is the ideal posture. Tightening your abdominal muscles or core will help you achieve this correct posture. Avoid slouching as much as possible and pay attention to whether you tend to lean to one-sided or the other. If you spend extended periods of time sitting, make sure that your chair supports the lumbar or lower area of the pack. Don’t cross your legs while sitting but aim to keep your feet shoulder-width apart, flat on the floor and knees bent at a 90-degree angle. Try not to lean forward or backward but to maintain a fully vertical position in the upper body. Get up and move or stretch every hour or so and don’t remain seated in the same position for hours on end.

3. Pack Weight

Carrying backpacks, grocery bags and handbags can all contribute to causing lower back pain. We all carry items in various ways from a young age which could have a compounding effect in causing long-term or chronic back pain later in life. There really is very little that can be done to avoid carrying items but there are ways in which you can reduce the impact that it may have on your lower back.

Backpacks are far less harmful to the back than other types of bags, satchels, etc. This is because the weight is not carried on one side of the body but rather distributed more evenly across the shoulders and back. However, it is important to never sling the backpack over just one shoulder. Do not overload the backpack to the extent that it is pulling your shoulders back and make sure that the weight within the pack is evenly distributed. Maintain the correct posture while carrying items and do not carry for extended periods of time without taking a break. Taking these measures is a huge part of preventing low back pain. 

On that note, the way that you bend to pick up objects can also increase the risk of injury to the lower back or cause lower back pain. Bend at the knees and not at the waist making sure that both feet are placed firmly on the ground. Use your leg muscles to rise rather than placing additional strain on the back. Never pick up heavy objects and rather get assistance or use a trolley to lift and transport heavy items. This said, picking up an item that is light as a feather can injure your lower back if you bend incorrectly.

4. Sleep Time for Preventing Low Back Pain

The average adult spends 1/3 of their lives sleeping. The way that you sleep can, therefore, increase the risk of suffering from lower back pain. Choose a mattress that is not too firm or too soft. Replace your mattress if there are lumps and bumps or if it has started sagging. Sit on the edge of the mattress – if it does not stay rigid, the bed is too soft, or it needs to be replaced. A mattress should be hard enough to provide the required spinal support while soft enough to be comfortable.

Pillow height is also important although this may affect neck, shoulder and upper back pain more than the lumbar region. Stack pillows to the same height as the length of your shoulder from your arm to your neck. Add one thinner pillow to compensate for the weight of your head reducing the ideal height. Placing a pillow or cushion between the knees can also reduce strain on the lower back. Noodle pillows are recommended and are highly advisable for pregnant women who suffer from lower back pain due to the added weight they are carrying in the front. 

If you are waking up in the morning with lower or any other back, neck or shoulder pain, change your sleeping position. If you are sleeping on your side, try sleeping on your back or stomach to alleviate the pressure you are placing on the spine. Trying a new sleeping position may take a little time to become accustomed to but can go a long way in preventing low back pain.

5. Physical Therapy

Most people will only go to a chiropractor when they are already in pain and don’t consider visiting a chiropractic center to seek alternative treatments in preventing low back pain in the first place. Prevention is always better than cure and Evexia Family Chiropractic can provide you with the care you need to include exercise, diet and other tips for preventing low back pain. If you are already suffering from lower back pain, it is even more important to visit Evexia Family Chiro to diagnose the cause of the back pain and to treat the problem to prevent it from becoming worse.

It is important to note that it can be very difficult to successfully treat chronic lower back pain.  A combination of chiropractic and functional medicine is often the best route to take while limiting the use of medications. A chiropractor can provide treatment for the muscles as well as treat spinal alignment and other issues with the spinal cord. Pharmaceuticals may involve anti-inflammatory medications and/or muscle relaxants, however, they are not a cure. Inflammation of the muscles that put pressure on the nerves is often the cause of lower back pain as are muscles that are tense or stressed. Chiropractic care will help alleviate the cause of the lower back pain rather than just treating the symptoms with medication.

Taking a little extra care and being aware of your spine whether you are sitting, standing or sleeping can go a long way towards preventing low back pain. We hope you enjoyed our article and found it helpful!  At Evexia Family Chiropractic our mission is to help our patients live their best possible life with a healthy and active lifestyle.  For more information on chiropractic care please visit our site at https://www.evexiafamilychiro.com or contact us at 816-875-4399 to find out more about how chiropractic care can help you!