Preventing Lower Back Pain Tips

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Keeping your back healthy is the best way to prevent lower back injury thus preventing lower back pain. These are several practical things you can do:

  • Do some regular, low-impact exercises like walking, swimming, or stationary bike riding 30 minutes a day, it can increase muscle strength and flexibility. Yoga can also help stretch and strengthen muscles and improve posture. Always stretch before exercise or other strenuous physical activity to prevent back injury.
  • A man with back pain.Don’t try to lift objects too heavy for you. Lift by bending your knees, not your back; keep your back straight and your head down and in line with your back. Keep the object close to your body, and don’t twist when lifting.
  • Try to practice good posture. Your back supports your weight most easily when it is straight. Wear comfortable, low-heeled shoes. When standing, keep your weight balanced on both feet. Keep your shoulders back and don’t slouch.
  • Sleeping on a firm surface on your side helps your back.
  • When sitting, try to use a chair with good lower back support. A pillow or rolled-up towel placed behind the small of your back might help. Make sure your work surfaces, like your keyboard, are at a comfortable height. If you have to sit for a long period of time, rest your feet on a low stool or a stack of books. Switch sitting positions often, and walk around the office and gently stretch your muscles every so often to relieve tension.
  • If you smoke, quit; smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.
  • Eat a healthy diet with enough calcium, phosphorus, and vitamin D to help promote new bone growth.
  • Keep extra weight off your waistline, where it can strain your lower back.

Practice these simple tips to prevent yourself from getting lower back injury. Keep healthy.

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