Back pain, which is also known as dorsalgia, is one of the most common medical problems all over the world. It is caused by damage or irregular functioning of muscles, nerves or bones related to spinal chord.
Back pain can disrupt the normal day to day functioning of the affected person and can make the person miserable. It is found that more than 60 percent of the citizens of the US have experienced back related problems at least once in their life. Back pains can be complicated and are usually difficult to cure. It is best to prevent them.
Here are really useful tips on how to prevent back pain:
Watch your posture
Irrespective of whether you are sitting or standing, have a straight posture. This will go a long way in preventing back problems.
Watch how you bend
If you notice children picking up things lying on the ground, you see that they bend their knees. That is the right and natural way. But most of the grown ups keep the legs straight and bend their back. This increases the chances of back pain.
Avoid lifting heavy objects
Never ever attempt to lift heavy objects, especially if your are 30+. This is one of the main reasons of sever back injuries.
Examine your mattress
If your mattress is uneven and not offering enough support to your back, you are likely to suffer from back pain. It is very important to replace your mattress periodically.
Watch your weight
Keep your weight at optimum levels. This will go a long way in reducing strain on the spinal chord. This link will help you identify how much you should weigh http://howmuchshouldiweigh.org/
Wear the right shoes
You may be wondering as to what this has got to do with back pain. Wearing shoes with very high heels is one of the proven causes of back pain, as heels force the body weight to be thrown forward. Your back muscles should work over time to counteract this causing them strain.
Right posture while driving
Make sure that the seat is not far away from the steering wheel, which would force you to stretch your hands continuously. Also make sure that the legs are comfortably bent at the knees and the hips. If you are going on a long drive, make sure that you are taking breaks to stretch your body.
Use the right chair
Use an ergonomically designed chair. While sitting, make sure that your bottom is up against the bottom of the back rest. Also make sure that your chair has support for your arms. Avoid sitting for longer durations. Take breaks to stretch your body. Avoid slouching as this posture is one of the greatest enemies of a healthy back.
Exercise your back
Avoid doing it on your own. It is best to take help of a certified instructor. Yoga can strengthen your back very effectively. But again, do not practice on your own. Take help of an expert. If you have even the slightest back pain, avoid exercise without consulting a certified physician. Walking, climbing steps and cycling are some of the simple exercises for the back.
Drink plenty of water
This increases the height of intervertebral disks, which act as efficient shock absorbers. Drinking water also helps in preventing stiffness and in keeping the body fluid.
Avoid twisting motions
These movements can cause back injuries. Avoid them consciously.
Avoid smoking tobacco
Smoking reduces the supply of oxygen to the human body, making it susceptible to injuries.
It is really very easy to prevent back pain. All that it requires from your side is a little awareness from your end.