How to prevent back pain
Back pain is one of the most preventable muscle aches and pains. Usually back pain is caused from problems in the way you are sleeping, sitting, standing, or lifting. Your posture is much more important than you will ever realize and without working on fixing the problems you have, you will continue to suffer from back pain. In order to prevent back pain, we have come up with some simple solutions to follow:
Solution # 1 - Correct your posture
Back pain normally starts with your posture. Do you sit or stand with your shoulders hunched over? You can purchase a back support that will pull on your shoulders and cause them to be in the correct position. To find out how bad your posture is, here is a small test you can do, stand with your heels against the wall. Everything but the small of your back should touch the wall and you should be able to slip your hand comfortable in between the wall and the small of your back. Once you are in the correct position, step forward. Notice if you immediately hunch your shoulders over. Sometimes the shoes you are wearing may be to blame because the arch support is terrible. Purchase some arch supports to slip inside your shoes.
Solution # 2 - Sit up straight
Now that you know how to stand properly, the next thing you need to work on is the way you are sitting. Hopefully you can convince your employer to purchase ergonomic desk chairs because they will help you sit up correctly. If you are stuck with a terrible chair, purchase a lumbar pad to sit on. The lumbar pad will help to align your back properly when you sit. When you are sitting, the chair should comfortably cradle the small of your back. Use proper desk ergonomics when you are working. This means you need to sit up straight, do not slouch in your chair. Keep your elbows at a 90 degree angle and make sure the computer screen is directly in front of you at eye level. This will prevent you from looking up and down, which is the common culprit of neck pain. Stand up and move every 30-60 minutes. This is a simple way to stretch the muscles and to help keep them loose and limber so they don't cramp up while you are working.
Solution # 3 - Watch how you lift
We often do not use proper back support when we are lifting heavy objects. If you need to lift heavy objects, always bend at the knees and lift with your legs instead of your back. You should do this when you are picking up your children or anything that is heavier than 20 pounds. Some people wear back braces to help them with the pain of lifting heavy objects. The back braces can help, but they are used merely to remind you to lift objects properly.
Solution # 4 - Exercise
To help alleviate back pain, one of the best things you can do is to exercise. Work on strengthening the muscles in your back and your abdomen. If you can have a strong core, the back pain will subside immensely. Always make sure to stretch out your back muscles before and after a workout. Strengthen training exercises are great but you should also consider doing yoga because it's a great way to stretch the muscles and it helps to improve your posture and balance.
Solution # 5 - Massage
To help prevent back pain, you should have a massage at least 2 times a month. Massages are beneficial because the massage therapist is trained to help remove the knots in your muscles and to help keep them loose. Of course you have to do your part to help as well which means you need to drink plenty of water to remove toxins that get trapped in the blood stream and in the muscles.