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Preventing back pain is as simple as sitting properly. Sitting
alone can cause great stress to the lower spine. To avoid
this, sit with your knees and hips flexed at a 90-degree ankle.
Your feet should be approximately shoulder-width apart. Also,
remember to sit tall. A small footrest can help you avid slouching.
Also, throughout the day, attempt to keep your spine in a
neutral position. This means there will be a small inward
curve at the lower back, and a small outward curve at the
upper back. To practice this neutral position, stand with
your back, shoulders and heels against a wall. Reach behind
and check for the small inward curve of your lower back. Learn
how to do this check throughout the day, and be conscious
of how you are standing.
One way to avoid slouching is to lighten your load. While
in school or at the office it is inevitable that you will
have to tote around books, papers, and other work paraphernalia.
However, women especially tend to increase their load by adding
water bottles, magazines, makeup, a cell phone, and other
everyday objects that just can’t be lived without. Avoid
carrying any unnecessary objects throughout the day. Also,
attempt to even the load out between the two shoulders. Carry
your tote or briefcase on one side and your purse on the other.
The best solution - wear a backpack on both shoulders.
Another common workday mistake is to bend over without bending
your knees. Everyone knows the best way to pick something
up is to squat, distributing all the weight to your legs,
thereby avoiding stress on your back. However, this does not
always feel comfortable or look natural. Another safe alternative
is to bend over, contract the abs, and lift one leg slightly
off the ground. This is a safe option when picking up something
relatively light. For heavier loads still use the squat method.
When you are about to begin a workout do not forget to warm
up your spine. If possible, find an area away from others,
where you can do stretching exercises to reduce the tension
in your back. Get on all fours and slowly arch your back like
a cat. Then arch all the way down. Hold each position for
a few seconds, and do not forget to contract your abs. Repeat
this at least eight times.
Finally, remember to stretch your hamstrings. Hamstrings can
pull the pelvis out of alignment, and this leads to backaches.
To avoid this, stretch your hamstrings out each day. One great
exercise it to lie on your back with your legs straight up
in the air, reach for your calf, and gently pull your leg
towards you. Hold for at least 5-10 seconds and then switch
legs. Repeat the process 4-8 times.
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Articles > How to Avoid and Prevent Back Pain
