Back pain is a common concern that affects people of all ages. Maintaining strong back muscles is one of the most effective ways to prevent back pain. By incorporating simple lifestyle adjustments and practices, you can reduce your risk of developing back pain and promote overall spinal health. Here are key steps to help protect your back:
- Do back-strengthening and stretching exercises at least two days a week
- Consult a physician for a list of low-impact, age-appropriate exercises specifically targeted to strengthen lower back and abdominal muscles
- Stand and sit up straight
- Avoid movements that jolt or strain your back
- Maintain a healthy weight and eat a nutritious diet that promotes new bone growth
- Use ergonomically designed furniture and equipment at home and work
- Switch sitting positions often and periodically walk around or gently stretch your muscles to relieve tension
- Put your feet on a low stool or a stack of books when sitting for a long time
- Wear comfortable, low-heeled shoes
- Sleeping on your side with your knees drawn up in a fetal position can help open up the joints in the spine and relieve pressure by reducing the curvature of the spine
- Don’t try to lift objects that are too heavy
- When you must lift something, lift from the knees, keep a straight back and objects close to the body
Quitting smoking also helps prevent back pain. Smoking reduces blood flow to the lower spine, which can contribute to spinal disc degeneration. Smoking also increases the risk of osteoporosis and impedes healing. Coughing due to heavy smoking also may cause back pain.
Types of pain
Back pain can be acute (short term) or chronic (long term) and can feel like a sudden, sharp pain or a dull, constant ache.
- Acute back pain lasts from a few days to a few weeks. It’s often caused by an accident, fall or lifting something too heavy. Acute back pain usually gets better on its own without any treatment.
- Chronic back pain lasts for more than three months. It’s much less common than acute back pain. Most chronic back pain can be treated without surgery.
Source: U.S. Department of Health and Human Services & SupportLinc