It is much easier to prevent back than it is to treat it! But is it really possible to prevent it? Absolutely.
Maintaining a lifestyle that is kind to your back will go a long way in preventing future back problems.
Learn to Lift Safely and Avoid Twisting Motions - Safe lifting involves using your legs to spare your back.
Bend your knees, tighten your abdominal muscles, and keep the object being lifted close to your body.
Try not to lift items over 50 pounds by yourself.
When lifting heavy objects, twisting should be avoided.
In other activities, pay close attention to how you are moving your spine, and be aware of warning signs such as pain or tightness, that may indicate trouble.
Lead an Active Lifestyle and Strengthen Your Abs - Exercise and activity keep the muscles of the spine strong.
The most important muscles to strengthen in order to avoid back pain are the abdominal muscles.
Include stretching in your fitness program to avoid stiffness.
Yoga, pilates, and massage therapy are a great way to keep the structures of your spine healthy for a lifetime! Warm Up and Cool Down when Exercising - Warm ups are a must before exercising.
Five to ten minutes of light aerobic activity just prior to your exercise session will gradually acclimate your muscles to a more intense activity level.
This will help prevent injury.
The cool down period after exercise should include stretching.
Stretching relieves muscle tightness, and also helps to relieve joint strain.
Maintain a Healthy Weight - Maintaining a healthy weight is an excellent way to prevent pain and discomforts.
For the spine, it avoids compression of the intervertebral disks.
Extra weight puts pressure on your muscles, joints and organs, leading to all kinds of health problems.
Find a Good Sleeping Position - Finding a sleeping position that works for you can help you avoid placing unnecessary strains on your back or neck.
A proper mattress with good support will help also.
Avoid Long Periods of Sitting - If you sit for long periods of time, get up from your chair periodically to stretch and move around a bit.
Sitting for long periods of time loads the spine and compresses the disks, leading to disk problems.
Working at a computer for hours at a time can cause posture problems which can also lead to back pain.
Drink Plenty of Water - This one might surprise you, but plenty of water keeps us fluid, rather than stiff.
Our bodies are comprised of approximately 70% water.
Drinking plenty of water enhances the height of intervertebral disks, maintaining their healthy shock absorber effect.
Drink at least six to eight 8-ounce glasses of water per day.