Millions of people suffer from lower back pain, and it’s one of the leading causes of disability worldwide. While there are many things that can cause lower back pain, there are also many ways you can protect yourself from it. This blog post will discuss tips to protect your lower back that will help keep your lower back healthy and pain-free.
Exercise is one of the best things you can do for your overall health, and it’s also great for your back. Regular exercise strengthens the muscles in your back and helps to keep your spine healthy. If you don’t currently exercise regularly, start slowly with some basic exercises like walking or gentle stretching. Once you’ve built up some stamina, you can try more challenging exercises like swimming or running.
MAINTAIN A HEALTHY WEIGHT
Being overweight puts extra strain on your back, which can lead to pain. If you’re carrying around extra weight, talk to your doctor about ways to lose it safely. Losing even a few pounds can make a big difference in your back health. If you’re struggling to maintain a healthy weight, consider seeking help from a registered dietitian or eating healthier. They can create a personalized plan that fits your needs and helps you reach your goals.
Even if you’re not exercising regularly, it’s important to stay active and move around throughout the day. Sitting or lying down for long periods of time can actually make your back pain worse. So make sure to take breaks often, and when you do sit or lie down, use good posture. This means keeping your spine in alignment and avoiding slouching.
Smoking is terrible for your health, and it’s also one of the leading causes of back pain. The nicotine in cigarettes narrows blood vessels and decreases blood flow to the spine, which can lead to degeneration of the discs in your spine. If you smoke, quitting is one of the best things you can do for your back (and your overall health). Talk to your doctor about ways to quit smoking, and get support from family and friends.
Making the decision to quit smoking is a big step, but it’s worth it for your health!
STRETCH + STRENGTHEN BACK MUSCLES
Stretching and strengthening your back muscles can help to prevent pain. There are a variety of exercises you can do to stretch and strengthen your back, and you can find many of them online or in exercise books/ DVDs.
USE PROPER LIFTING TECHNIQUES
Many people suffer from back pain because they don’t use proper lifting techniques. When you lift something, always use your legs and not your back. Avoid lifting heavy furniture when moving by using moving companies like JD Movers or asking for help from family and friends.
If you must lift something heavy, make sure to do it slowly and carefully. Use proper form, and don’t twist your body while lifting. Lifting heavy objects is one of the leading causes of back pain, so it’s important to be careful when lifting anything.
Following these tips to protect your lower back will help you keep it healthy. Remember to exercise regularly, maintain a healthy weight, stay active, quit smoking, stretch and strengthen your back muscles, and use proper lifting techniques. By following these tips to protect your lower back, you can help prevent lower back pain or reduce the severity of it if you already suffer from it.
You may also enjoy these articles: 8 tips for maintaining a healthy lifestyle + the four pillars of healthy living