There are a lot of things that can go wrong with your back over your lifetime. Scoliosis, bulging discs, spinal stenosis, other spine disorders, and back pain are all included in this list. Fortunately, there are some things you can do to at least prevent back pain on a daily basis.
Back specialists would agree that regular exercise is great for your back health. If you’re not in good shape, you are more likely to hurt your back and feel pain doing simple movements like lifting small objects. Exercise also keeps your joints fluid and your weight down.
Watch your weight
Speaking of weight, being overweight can be bad for your back. Extra weight on your body, especially in your midsection, can worsen your back pain because it shifts your center of gravity lower, putting a strain on your lower back. Web MD recommends staying within 10 pounds of your ideal weight to help control back pain.
Focus on good posture
Maintaining the proper posture can help your back out tremendously, especially if you sit at a desk for eight to 10 hours a day for work. Try not to slouch when you’re sitting or standing by standing tall with your shoulders back. You can also switch between sitting and standing when you can so you aren’t in the same position for too long.
Watch your sleeping position
The way you sleep can greatly impact your back. It’s suggested that you should not sleep on your back if you can help it. Sleeping on your side with your knees slightly bent is ideal. If you have to sleep on your stomach, use a pillow to support your lower abdomen to take stress off your back.
Be careful how you lift things
Lifting heavy objects incorrectly is an extremely common cause of back pain and back injuries, according to many back specialists. When you’re lifting something heavy, don’t bend at your waist. Instead, you should bend your knees and squat while tightening your stomach muscles. Hold the object close to your body when you stand up, and don’t twist while you’re lifting. Additionally, push heavy objects instead of pulling them when you can.
Smoking is bad for your health in so many ways, and your back health is just one of them. Smoking can actually make your back pain worse. It restricts the flow of blood vessels that contain vital nutrients to your spinal discs, making you more susceptible to injury and slower to heal.
Over 1.5 million people currently living with chronic pain. While back pain can occur to do circumstances out of your control, there are some things you can do to prevent it. Try doing some, if not all, of the things listed above to reduce your risk of back pain. You should also see a back specialist and ask about your risk and other things you can do to protect yourself from chronic back pain.