Personal Best Health Wellness - Preventing Back Pain

Low back pain ranks high as a common health problem: It’s second only to headache as the most frequent cause of pain and second to the common cold as a reason for health care provider visits. It’s the primary cause of lost workdays and disability among adults under age 45.

Most low back pain results from daily habits – lack of activity, long periods of sitting, poor posture and improper lifting – as well as lack of fitness. Following are some practical solutions.

Extended sitting creates pressure on your spine. Get up frequently to stretch or walk around. Slouching irritates the back muscles – sit “tall” with your neck straight. Choose a chair with a straight back and low-back support.

A supportive mattress can make a big difference. Backache upon waking each day can mean your mattress is either too soft or too firm. One study found a medium-firm mattress reduced disability related to low back pain more than medical or physical interventions.

Proper lifting technique can prevent strain and injury. Bend at your knees, not at your waist; let your leg muscles power the lift. Keep the lifted item close to your body, and avoid twisting as you lift and move.

Regular exercise is a potent weapon against back pain. Try walking, swimming, biking, dancing or other activities recommended by your provider. A weight training routine can strengthen back muscles to offset undue strain.

Excess weight is a burden your back can do without. Lighten up.

More Info:
National Institute of Arthritis and Musculoskeletal and Skin Diseases: www.niams.nih.gov (877-22-NIAMS)