The sad truth about back pain is that it’s something virtually everyone experiences at some stage in their lives. For some people, back pain is a symptom of a pre-existing medical condition. But, it can occur for others due to things they should (or shouldn’t) do.
You’re likely reading this page today because you may have experienced back pain at some point, and you know how it can be excruciating and disabling. You also want to know which practical steps you can take right now to avoid such problems in the future.
The following are eight ways to avoid back pain:
1. Lose Some Weight
You may not realize it. But, if you are overweight, it can put a lot of strain on your lower back due to the excess weight shifting your center of gravity. It’s worth checking what the ideal weight range should be for someone of your height.
Armed with that information, you can create a weight-loss plan to help you achieve a target weight within your ideal weight range.
2. Exercise Regularly
You don’t need to run several miles a day to keep in shape. The mere act of just taking your dog for a walk twice daily, for example, is an excellent way to kick-start your exercise regime. But why does exercising regularly help prevent back pain?
The answer is simple: it reduces muscle tension and eases inflammation. Of course, regular exercise also has a whole host of other health benefits.
3. Get Professional Rehabilitation
If you’ve had an injury at work, for example, you must receive the right treatment to prevent long-term back pain. Places like sydneyspinepain.com will ensure you get the correct rehabilitation for your back so that any injuries don’t create long-term chronic conditions.
You can also look at getting sports massages if you lead an active lifestyle and received injuries from playing sports like tennis.
4. Stop Smoking
Did you know that smoking is sometimes the reason why some people end up with painful backs and spines? It sounds crazy, but smoking actually restricts nutrient-rich blood from reaching spinal discs.
When that happens, smokers can often end up with agonizing back pain. As you can imagine, quitting smoking also offers other health incentives, as explained on the smokefree.gov website.
5. Lift Heavy Objects Correctly
As part of your work, do you often have to lift and move heavy items like boxes? If so, you must make sure that you lift all heavy objects correctly. Sadly, many people don’t take that information on board and end up with painful backs and often have to take time off work.
For example, you should bend your knees and squat, pulling the object close to you before lifting it up. And you shouldn’t hold heavy items away from you once you’ve lifted them.
6. Wear Comfortable Clothing
The ugly truth about the fashion world is that designers create trends where their clothing can have adverse effects on people’s health. For instance, ‘skinny jeans’ can make it uncomfortable to bend, sit, or even walk and can result in back pain.
That’s why it makes sense to wear comfortable clothing – especially for work purposes. The clothing you wear should not interfere with any physical activities you do in your daily life, particularly when those activities involve heavy lifting.
7. Don’t Carry Heavy Items Over Long Distances
You already know about the importance of lifting heavy items correctly. It’s also essential that you don’t regularly carry such items over long distances. If you do, you could end up causing a lot of spinal damage – some of which might be irreversible.
Instead, you should use a trolley or cart on wheels that you can easily push and pull. Such equipment will make your life easier and help you avoid back pain. Plus, it will make your tasks more efficient to complete.
8. Buy a New Mattress
When was the last time you invested in a new mattress for your bed? According to bettersleep.org, you should ideally replace your mattress every seven years. But what does the mattress on your bed have to do with experiencing a bad back?
If you sleep on an uncomfortable mattress, it can cause you to sleep in positions that result in back pain. A comfortable mattress will ensure that you sleep in natural positions and wake up feeling refreshed rather than in agonizing pain.
Thanks for reading this blog post today; hopefully, you’ll have found it useful for avoiding back pain. Good luck!