Prevention of Lower Back Pain
Exercise is important for preventing lower back pain. Through exercise you can:
- Improve your posture
- Strengthen your back and improve flexibility
- Lose weight
- Avoid falls
It's also extremely important to learn to lift and bend properly. Follow tips below to avoid back injury:
- If an object is too heavy or awkward, get help.
- Spread your feet apart to give yourself a wide base of support.
- Stand as close to the object you are lifting as possible.
- Bend at your knees, not at your waist.
- Tighten your stomach muscles as you lift the object or lower it down.
- Hold the object as close to your body as you can.
- Lift using your leg muscles.
- As you stand up with the object, don't bend forward.
- Don't twist while you're bending for the object, lifting it up, or carrying it.
Other measures to prevent back pain include:
- Avoid standing for long periods of time. If you must stand for your work, try using a stool. Alternate resting each foot on it.
- DO NOT wear high heels. Use cushioned soles when walking.
- When sitting for work, especially if using a computer, make sure that your chair has a straight back with an adjustable seat and back, armrests, and a swivel seat.
- Use a stool under your feet while sitting so that your knees are higher than your hips.
- Place a small pillow or rolled towel behind your lower back while sitting or driving for long periods of time.
- If you drive long distance, stop and walk around every hour. Bring your seat as far forward as possible to avoid bending. Don't lift heavy objects just after a ride.
- Quit smoking
- Lose weight
- Do exercises to strengthen your abdominal muscles on a regular basis. This will strengthen your core to decrease the risk of further injuries.
Learn to relax. Try methods such as yoga, tai chi, or massage.
Alternative Names for Lower Back Pain
Backache; Low back pain; Lumbar pain; Pain - back; Acute back pain; Back pain - new; Back pain - short-term; Back strain - new