Although back pain is one of the most common ailments afflicting a majority of us, its prevention is simple and definitely possible. A few lifestyle changes and adjustments are all it takes to prevent back pain from becoming a menace and affecting your day-to-day routines.
Correct posture
The significance of good posture is not an overstatement as this measure alone can nip all back problems in the bud. Remember to always stand upright with a straight back, balancing your weight uniformly on both feet. While sitting, maintain the same upright posture and ensure that your feet are flat on the floor. If you spend long hours typing on the keyboard, ensure that your forearms remain horizontal and elbows are always at right angles. It’s important to break the monotony of your sitting posture by taking a break every few hours or less to walk around the office floor or do some stretching. For those of you, who need to stand for long hours at work, remember to keep your head up and stomach pulled in.
Muscles to train to prevent back pain
The essential components of a back exercise program are stretching and strengthening the lower back, core muscle training and aerobic conditioning. Exercise is imperative to prevent back pain as it strengthens the muscles, reduces the load on joints and helps in healing.
Core muscle training
A strong core is equal to a strong back as your abdominal muscles virtually support your lower spine. Daily activity is not enough to exercise these muscles and they need to be specifically targeted with a dedicated workout. Be sure to include core exercises like abdominal crunches, push-ups and elbow planks that stretch and strengthen your internal and external obliques and transverse abdominals in your exercise program.
Cardiovascular exercises
Even if your back is restricting your movement, start with low-impact cardiovascular exercise like walking to increase the blood flow to the spine. Take one step at a time and work on building your strength and endurance over a period of time. Swimming is another exercise that works wonders to strengthen back muscles without straining them. You may try other activities like yoga, tai chi or pilates to strengthen your back and make it more flexible. But always remember to do so under the strict supervision of a qualified instructor.
Heat/cold therapy
Simple as it may sound but a hot shower, a warm soak in the tub or a heating pad can provide instant relief to the back. Alternately, applying cold packs also helps to alleviate lower back pain and accelerate healing. Heat therapy stimulates blood flow and inhibits the transfer of pain messages to the brain. On the other hand, cold therapy reduces inflammation and simulates a local anesthetic by slowing down nerve impulses.
Use of lumbar belt and backrest
If back pain has become a daily reality then you should consider wearing a lumbar or back support belt. This simple aid corrects your posture and prevents unnecessary movement to reduce pain in the lower back. Be sure to choose a high-quality belt that comes with padding in the lower back region to distributing pressure evenly. Find some perfectly ergonomic and orthopedic aid: learn more about back pain solution products
Balance is the key
Try and maintain mental and physical balance in your lifestyle through regular exercise and stress management. A healthy spine is the indicator of a healthy body and any activity or habit that improves your overall health is sure to benefit your back.
Measures to Prevent Back Pain
Although back pain is one of the most common ailments afflicting a majority of us, its prevention is simple and definitely possible. A few lifestyle changes and adjustments are all it takes to prevent back pain from becoming a menace and affecting your day-to-day routines.
Correct posture
The significance of good posture is not an overstatement as this measure alone can nip all back problems in the bud. Remember to always stand upright with a straight back, balancing your weight uniformly on both feet. While sitting, maintain the same upright posture and ensure that your feet are flat on the floor. If you spend long hours typing on the keyboard, ensure that your forearms remain horizontal and elbows are always at right angles. It’s important to break the monotony of your sitting posture by taking a break every few hours or less to walk around the office floor or do some stretching. For those of you, who need to stand for long hours at work, remember to keep your head up and stomach pulled in.
Muscles to train to prevent back pain
The essential components of a back exercise program are stretching and strengthening the lower back, core muscle training and aerobic conditioning. Exercise is imperative to prevent back pain as it strengthens the muscles, reduces the load on joints and helps in healing.
Core muscle training
A strong core is equal to a strong back as your abdominal muscles virtually support your lower spine. Daily activity is not enough to exercise these muscles and they need to be specifically targeted with a dedicated workout. Be sure to include core exercises like abdominal crunches, push-ups and elbow planks that stretch and strengthen your internal and external obliques and transverse abdominals in your exercise program.
Cardiovascular exercises
Even if your back is restricting your movement, start with low-impact cardiovascular exercise like walking to increase the blood flow to the spine. Take one step at a time and work on building your strength and endurance over a period of time. Swimming is another exercise that works wonders to strengthen back muscles without straining them. You may try other activities like yoga, tai chi or pilates to strengthen your back and make it more flexible. But always remember to do so under the strict supervision of a qualified instructor.
Heat/cold therapy
Simple as it may sound but a hot shower, a warm soak in the tub or a heating pad can provide instant relief to the back. Alternately, applying cold packs also helps to alleviate lower back pain and accelerate healing. Heat therapy stimulates blood flow and inhibits the transfer of pain messages to the brain. On the other hand, cold therapy reduces inflammation and simulates a local anesthetic by slowing down nerve impulses.
Use of lumbar belt and backrest
If back pain has become a daily reality then you should consider wearing a lumbar or back support belt. This simple aid corrects your posture and prevents unnecessary movement to reduce pain in the lower back. Be sure to choose a high-quality belt that comes with padding in the lower back region to distributing pressure evenly. Find some perfectly ergonomic and orthopedic aid: learn more about back pain solution products
Balance is the key
Try and maintain mental and physical balance in your lifestyle through regular exercise and stress management. A healthy spine is the indicator of a healthy body and any activity or habit that improves your overall health is sure to benefit your back.