How to Avoid Lower Back Pains

Back pains are not new to many people. Statistics indicate that eight out of every ten people experience this type of pain at some point. Therefore, it is among the top five reasons why most people visit the doctor.

There are many causes of back pain. These causes include accidental injury, fracture, sprain, arthritis, spinal stenosis, or fibromyalgia. Also, one might develop back pain because he or she is sedentary or overweight. Those who experience lower back pain may describe it as a sudden sharp pain or a persistent dull ache. Those suffering from lumbar pain should not worry as it usually gets better within a few day, and in most cases, surgery is not required. Here are a few strategies you can employ to prevent lumbar pain.

Ways to Avoid Lower Back Pain

1. Quit smoking

It is a well-known fact that smoking is a bad practice. Not only does it damage your lungs, but smoking also restricts nutrient-containing blood from flowing to spinal discs. As a result, a smoker is more likely to experience back pains.

2. Take caution when lifting

You also need to be careful on how you lift heavy objects. You should not bend over at the waist when lifting heavy objects. You should do this by first bending your knees, then squatting, and pulling in your stomach muscles while holding the item close to you as you stand up. It is advisable that you push heavy items instead of lifting them if possible. Also, when lifting, do not twist your body.

3. Sit upright

Your sitting position also causes back pain. You should avoid bending your back when sitting. Your knees should always be higher than your hips when seated. Also, sit on a chair that has back support or a straight back or use a seat cushion when seated also helps in avoiding lower back pain.

Other strategies to avoid lumbar pains include exercising more, watching your weight, avoid wearing high heels, avoid wearing skinny jeans, and adjusting your sleeping position if you are prone to lower back pains.

Most Effective Remedies for Lower Back Pain

If you suffer from lower back pain, you are not alone. This is one of the most common problems effecting the majority of adults around the world. There are various causes for lower back pain, such as improper posture, slouching and injuries. Mild to moderate pain usually subsides within six weeks and does not require any extreme form of treatment such as x-rays or surgery. There are however, a few things you can do to ease the pain during this time.

Back Support

Back support is a great option for those who have weak back muscles. Those who tend to sit a lot due to the requirements of their job or other tasks they can’t get away from, will benefit from using back support. It acts by reinforcing the spine and torso area, which prevents slouching and incorrect posture. There are various types of back support on the market and each one can be adjusted to suit your comfort levels and needs.

Other Treatment Options for Low Back Pain

Sitting down for extended periods of time does more harm than good. While it is important to rest your body, light exercise is just as important. Standing up from your desk, sitting on a seat cushion, gently stretching and walking around is good for you and will help prevent back pain.

Getting a massage every few weeks has been known to keep back pain at bay. According to studies, chiropractic therapies that allow the joints to stretch and get repositioned are also great for keeping back pain at bay.

Acupuncture is one of the best ways to get rid of lower back pain. Studies have shown that this acupuncture is in fact more effective than many pain killers out there, in treating lumbar pain.

Although, living on pain killers is not any one’s idea of the ideal life, it will help you get through this brief period of pain. So it wouldn’t hurt to carry your pain pills with you at all times.

Preventing Pains in the Lumbar Region

There are many ways you can minimize or prevent back pain. Listen what your body is trying to tell. Do not push too hard when your body refuses to go further. You should know how far you can go when doing exercises or while doing a strenuous activity. It will help you avoid pains in the lumbar region.

Maintain Proper Posture
Your sitting and standing postures affect your body. Wrong postures can cause problems in the back. Use a lumbar support at the waist level while sitting. Keep the computer monitor at the eye level. Keep the keyboard at a level where you can use it with your arms at about 90 degrees. Your feet should be placed flat on the floor. Avoid sitting in the same position for several hours at a time. Take short breaks every one hour. Take a minute during these breaks to stretch different parts of your body. Move around a little during the breaks to avoid feeling stiff.

Use Proper Lifting Technique
People who have to lift or move objects routinely have to exercise caution. They need to bend and lift object properly. Never bend over at the waist to pick objects on the floor. Bend your legs slightly and let the lifting pressure fall on the legs. It helps avoid placing lifting pressure on the back. Take frequent breaks if you are involved in heavy manual labor. Get up, stretch and move around throughout the day. Do not exercise only during the weekend. Exercising should be a daily routine. If you are unable to exercise daily, you should do it at least three times a week.

Take care of your lumbar region to avoid lower back pain. Use proper back support while sitting on the chair. Maintain good posture while sitting, standing and walking. Follow proper technique to lift objects safely. Do not sleep in the same position or in an uncomfortable position for too long. Most importantly, maintain your weight at the level recommended for your age, height and health condition. These preventative measures will help protect your lumbar region from back pains.