Almost everyone will experience back pain at some point in their lives. The pain can vary from mild to severe, it can be short-lived or long-lasting. Back pain can have a variety of causes, from moving the wrong way, to lifting incorrectly, to changes caused by aging. However it happens, back pain can make many everyday activities difficult to do and keep you from doing the things you enjoy. The good news is that with a few simple lifestyle changes, you can improve the health of your spine! By following these guidelines you can help keep back pain away.
Exercise is critical for keeping your back healthy. Even a few minutes of exercise each day can greatly help your back and neck. Under the direction of a physician or exercise expert, build an exercise routine that combines stretching, strengthening and aerobic activity.
Mind your Posture
Maintaining a good posture helps to avoid unnecessary strain on your lower back. If you sit at a desk, remember these tips:
- Move your pelvis forward
- Rest both feet flat on the ground
- Your knees should be at a 90 degree angle or wider
- Keep your back straight
You spend about a third of your life sleeping, so give your spine a rest in bed and avoid sleeping on your back. If you sleep on your back, place a pillow under your knees, which will help to ease the pressure on your spine.
Most people sleep on their sides, a healthy position for your back if you keep a firm pillow between your knees as you sleep.
Lift Light and Lift Right
Each time we lift too much, or lift in an awkward way, we risk injury to our spine. To minimize your chances of injury from lifting, follow these easy steps:
- If it seems too heavy, don’t lift it! Get help!
- Do not lift at arms length; always get close to the object.
- When lifting or lowering an object, bend your hips and knees and keep your backstraight. Do not hunch over an object, and never lift with straight legs while bending at the waist.
- Never make sharp movements. Lift smoothly.
- Never twist your backwhen moving an object. Move your feet instead!
We hope these tips will help you to keep back pain away. However, If you are experiencing chronic back pain, our Interventional Pain specialist can help improve your quality of life. Schedule an appointment online today or call us at 757-874-1554.