Back Pain Prevention Tips

by Administrator 16. January 2017 10:58

The spine is made up of 33 small bones divided into cervical, thoracic and lumbar regions. Its major function is to protect the muscles and nerves as well as provide stiffness to the upper body. Any misalignment or deformity of the vertebrae may lead to pain and discomfort. The symptoms may radiate from the back to other parts of the body like shoulders, legs or hips. Back pain may occur due to several reasons, poor posture and excess weight being the most common of all. Other factors contributing to back pain include muscle tear, muscle spasms, Herniated Disc and spinal injuries. Pregnant women, elderly and people having sitting jobs are more susceptible to experience back pain.

Tips To Prevent Back Pain

  • Excess weight may shift body’s center of gravity which puts additional strain on the back, leading to pain. Exercising regularly can help to keep the body in shape and muscles in an active state.
  • Sleep sideways than lying flat on the back. Sleeping in this position increases blood circulation and does not put pressure on the back. It is a highly recommended position for pregnant women.
  • Bad posture may strain the muscles as well as put pressure on the spine which may constrict the blood vessels and nerves. Therefore, you should maintain proper posture while sitting, standing and walking to keep the spinal curves in their natural shape
  • Quit smoking as it reduces blood flow to the spinal region and increases the risk of back pain.
  • Improper lifting of  heavy objects may strain the lower back muscles which hinders movement and causes pain
  • Wear good fit shoes with flat cushioned soles which provide proper arch support and distribute weight evenly while walking.
  • Increase the intake of calcium and vitamin D to prevent age related degeneration of spinal vertebrae, thereby reducing the risk of back pain.
  • Keep a pillow under your knee in case you sleep on your back as it reduces stress on the spine and maintains natural curve of your body.
  • Do not over stretch your body during workouts. Gradually increase the intensity of physical activity to avoid sprains and strains.
  • Use support at the waist level for example a cushion while sitting, which will help you to sit straight
  • Perform core muscle strengthening exercises. regularly They make abdominal and side muscles stronger which help the spine to bend from the front and maintain its natural curvature
  • Frequent travelers must carry a lumbar support pillow to support their lower back and try carrying heavy luggage in bags having wheels rather carrying them on back.

OrthoTexas, Frisco provides complete treatment for acute and chronic back pain. To schedule an appointment with our spine specialists, you can call at (214) 618 - 5502.

Tags: ,