It is frustrating and painful when you develop lower back issues. Back pain may hamper your usual way of life and prevent you from participating in activities you love and enjoy. Chronic back pain may be the reason for missing work. It may adversely impact your mood, and you will fail to sleep at night due to pain. According to WebMD, millions of people in the United States suffer from ongoing back pain. It is the top reason for disability among people under 45. Here are a few expert tips to help you prevent back pain.
Focus On Fortifying Your Core Muscles Everyday
Robust and supportive muscles are necessary for giving proper support to your spine. You may focus on core-building exercises, such as low-impact cardiovascular exercises, including brisk walking. You may indulge in low-impact aerobic exercises. You may seek assistance from water therapy that provides a broader spectrum of motion because of water buoyancy. Because of gentle friction, water therapy may help fortify your injured muscle. It is best for patients with chronic back pain issues.
Exercise ball therapy may help alleviate back pain. You may focus on using the ball for exercises and stretches that are best for engaging your core muscles. Initially, you may find it daunting to do workouts; however, you may start by making and achieving small goals like climbing up and down the steps or walking every morning with a friend in the park.
Ergonomic Office Chair Is the Way to Go
- Do not slouch forward when working for extended hours at a desk. It may exert excessive stress on your lower back discs and trigger back pain issues like disc degeneration. It pays to focus on supporting the natural body curve.
- Use an ergonomic chair for aligning and supporting your thighs and back properly.
- Place a rolled-up small towel on your seat for extra support to the small of the back.
- Use a standup desk for some time during the day.
- Keep checking your posture every 50 minutes or so. Walking helps and stretching your leg muscles and lower back muscles help prevent lower back pain.
Protect Your Back and Be Careful While Lifting
Lifting is often the reason behind lower back issues. Daily activities like lifting your kid, unloading heavy grocery bags from your vehicle, etc. may trigger lower back pain. Lifting when twisting or bending your back may lead to sudden injuries to the lower back. Lifting improperly may cause repetitive injuries over time culminating in chronic tissue damage. Here are some lifting guidelines to keep back pain at bay:
- Consider bending at your knees while lifting and not bending at your lower back. A forward bent back while lifting a heavy load is vulnerable to disc or ligament injury.
- Realize the importance of pivoting your hips and feet instead of twisting the lower back.
- Hold the load close to the chest when straightening the spine.
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You may rest your back from time to time, especially after an extended bending session. You require bending forward for a prolonged period while indulging in activities like weeding your garden. You may follow the above-mentioned tips for preventing back pain issues.