Can You Prevent Back Pain?
Clinically Reviewed by Carol DerSarkissian, MD on June 14, 2020
SHORT ARTICLES ON
Neck And Back Pain
What Is Back Pain?
Signs
Diagnosis & Treatment
Exams & Tests
Causes & Risks
Avoidance
When to Call Your Doctor
Lower Back Pain Relief
Sleeping Tips
Slideshow: Lower Back Pain
Prevention
The avoidance of back pain is, itself, somewhat questionable. It has long been thought that workout and a well-rounded healthy way of life would prevent back pain. Numerous research studies have actually found that the incorrect type of exercise such as high-impact activities may increase the opportunity of suffering back discomfort.
Specific exercises: Talk to your physician about how to carry out these exercises.
Stomach crunches, when carried out effectively, strengthen stomach muscles and might decrease tendency to suffer back pain.
Although not helpful to deal with pain in the back, stretching exercises are handy in relieving tight back muscles.
The pelvic tilt also assists relieve tight back muscles.
Lumbar support belts: Workers who often carry out heavy lifting are typically required to wear these belts. There is no proof that these belts prevent back injury. One research study even showed that these belts increased the possibility of injury.
Standing: While standing, keep your head up and stomach drew in. If you are required to stand for extended periods of time, you should have a small stool on which to rest one foot at a time. Do not use high heels.
Sitting: Chairs of suitable height for the job at hand with good lumbar assistance are preferable. To prevent putting stress on the back, chairs must swivel. Car seats should also have appropriate low-back assistance. If not, a little pillow or rolled towel behind the back location will supply sufficient support.
Sleeping: Individual tastes differ. If the bed mattress is too soft, lots of people will experience backaches. The exact same is true for sleeping on a very hard bed mattress. Many specialists advise a medium-firm mattress for those with chronic backache. Experimentation might be required. A piece of plywood in between the box spring and bed mattress will stiffen a soft bed. A thick mattress pad will help soften a bed mattress that is too difficult.
If you attempt to raise something, keep your back straight up and down, head up, and lift with your knees. Tighten your stomach muscles to keep your back in balance.