5 Tips In Preventing Back Pain
Back pain in layman’s terms is pain in the back region. The pain comes from the spine mainly the muscles, bones, joints, or nerves. Dorsalgia is the scientific name of back pain.
There are many forms of back pain. According to length of effect, there is acute back pain and chronic back pain. According to type of pain, there is the dull aching or the sharp and burning feeling. Then there is according to region, you have neck pain, upper back pain, lower back pain and even tail bone pain.
Back pain is a serious matter and should not be taken lightly. It is a major reason why people cannot fully achieve a healthy lifestyle. In the United States back pain is ranked fifth for reasons why people go to doctors. 9 out of 10 adults feel back pain at least once or more in their life. And 5 out of 10 adults experience back pain every year.
Fortunately back pain in most cases does not require medication or hospital stay. Surgery is also a rare occurrence. Follow these tips not only for a pain free back but for a healthy lifestyle as well.
Doctors recommend a regular exercise routine because this will ease the inflammation in your back as well as relax tense muscles. This happens because physical activity makes the blood flow through your back supplying it with the needed nutrients.
However if you are already experiencing back pain, exercise will hurt more than help. So take a day or two of rest before starting an exercise routine.
Monitor your weight
Additional pounds equate to additional strain on your back. If you gain enough weight to shift your center of gravity this will make your spine carry more leading to back pain.
Know your Body Mass Index (BMI) and try to stay at your ideal weight.
Change the way you sleep
How you sleep at night affects whether you have back pain in the morning or not. So pay special consideration.
If you sleep on your side, then pull your knees up slightly towards your chest. This will relax your spine in a gentle manner.
If you sleep on your back put an extra pillow under your knees. This will ease any tension in your lower back. If your preferred sleeping style is neither, then at least place a pillow under your hips. This will help in properly aligning your spine.
The type of mattress on your bed also counts. A firm one is preferred over a soft one.
Posture is everything
Look at yourself in front of a mirror. Observe your posture. Do you have good posture? If not then that might cause back pain soon.
In working in front of a computer find a comfortable chair with excellent back support. Working long hours in a computer can give you not only back pain, but neck pain as well. So observe computer ergonomics.
In standing for long periods of time, try to have a straight back and avoid slouching. Not only does it look unattractive but it strains your spine.
Learn to lift properly
A common back injury is when someone tries to lift a heavy object and bends over. Before you know it, that someone is already in pain complaining of pulling their back.
In lifting something heavy, squat down, grab the object with both arms, pull it close to you then lift. This way you do not injure yourself. Also never twist your body while lifting something or while holding something. If possible use mechanical equipment to help you carry something hefty.