Lower Back Pain? Simple Steps to Optimal Back Care

Did you know that 80% of Americans will be affected by back pain at some point in their lives? Even more shocking, is that 50% of all patients who suffer from an episode of low back pain will have a recurrent episode within one year. The main causes of back pain are strain to the back muscles and direct spinal injury. Luckily, early intervention can prevent injury and aggravation of past ones. Here are some simple steps to prevent back injuries:

1. Maintain Good Posture. While sitting, make sure your back gets sufficient support. If you spend long periods of time sitting, be sure to get up and walk around every hour or so. If you stand all day, try bending over to touch your toes every once in a while, be sure to bend at the knees.
2. Lift Properly.We’ve all heard the saying “bend at the knees- not your waist!” Always remember to lift with your leg muscles, not your arms and back. In addition, keep the object you are lifting close to your body. Don’t twist your body, be sure to have a good grip on the object, and lift slowly and smoothly. Do not jerk the load you are working with.
3. Sleep Right. If you sleep on your stomach, try placing a pillow under your stomach to keep your spine in a neutral position. This also works when sleeping on your back if you tuck a pillow under your knees. The best position for sleep is on your side, legs bent, with a pillow tucked between the knees.
4. Stretch. Simple stretches throughout the day can strengthen and protect the muscles. Attempt to do these every hour for 5 seconds each. While standing, place your hands on your lower back and lean backward, without tipping your head back. Stretch your hamstrings by leaning against something for support while standing and bend one leg up, holding your thigh and straightening the leg. While sitting, bend your chest down to your thighs to stretch the muscles and unload the joints at the base of the spine.
5. Exercise. Your back muscles and abdominal muscles work together so proper care of both are equally important in back care. Weak abdominals can lead to excessive spinal arch. Crunches are a great way to safely strengthen your abs. Walking briskly for 30 minutes a day and swimming are other great ways to strengthen your muscles.
6. Lose Weight. If you are overweight, chances are your protruding belly is adding excessive force onto your spine. Losing a few pounds can go a long way.
7. Acupuncture. Maintenance acupuncture visits can prevent back pain from returning. How often you visit depends on individual cases. Severity of the injury, age, and whether arthritis and degeneration are prevalent are all factors to be considered.

By following these prevention tips and making them a part of your lifestyle you will be taking an active part in preventing pain in your back. Don’t let yourself become a statistic! Beat the odds and avoid the pain. Your back will thank you.