Your back experiences a lot of strain every day whenever you lift something or even if you sit at your desk. As you age, your back is more prone to pain and injuries. Here are some suggestions to help you avoid getting a back injury.
Exercise Regularly
Studies show that regular activities help with muscle pain and inflammation. While it is advisable to rest your body when in pain, you should not stay inactive for a long time.
You can integrate aerobic exercises like swimming or walking into your daily workout. Ideally, healthy adults should have at least two hours of moderate to intense physical exercise spread out over a week. These activities should improve your strength, flexibility, and balance, helping support your back and preventing back pain. These activities also promote healthier blood circulation to your back to avoid strain.
Maintain a Healthy Weight
It might not feel like it, but your body weight is something your muscles and bones have to handle. Therefore, it’s best to keep your weight within the range appropriate for your height, weight, and age. Maintaining a healthy weight may help prevent back pain and injuries. It also helps prevent the development of other medical conditions.
Talk to your doctor to adjust your diet and devise a plan to manage your weight. It is vital to stay healthy even while shaving off extra pounds.
Stop Smoking
Smoking is a very unhealthy practice. Studies have shown that people who smoke have a higher risk of having back injuries and chronic pain. It restricts healthy blood flow to your lower back, which may cause the degeneration of spinal discs, leading to arthritis or other orthopedic concerns.
Take Care When Lifting Heavy Loads
If you lift heavy objects, you may strain or injure yourself, leading to back pain. It’s best not to overexert yourself; rather than attempt to pick up heavy things on your own, ask for help or take multiple trips instead.
If you must lift something heavy, always crouch down and rise using your knees. Lifting using your back could injure it.
Observe Proper Posture
Always remember to balance your weight on your feet evenly. It is good posture to follow the 90-degree rule when sitting. Both of your feet must lay flat on the ground directly below your knees. Your elbows should also be in a 90-degree position from where your hands are. Always make sure that you’re not slouching. Before sitting down, empty your back pockets. Sitting unevenly could cause your spine to curve, causing back pain later on.
To prevent back pain while working at an office or a computer, it helps to invest in a good chair with lumbar support.
Sleep Well
Some people may find it comfortable sleeping on their back. However, sleeping on your back puts a lot of pressure on the spine. If you do have to sleep on your back, put a pillow under your knees and lower back. This position will help reduce the likelihood of back pain when sleeping.
If you sleep on your stomach, it also puts pressure on your back. You may try talking with your doctor and ask them what best position they would recommend for you. If you find it uncomfortable to sleep in any other way, put a pillow under your hips to help elevate it.
Take Breaks
Listen to your body. You may feel that sometimes you feel pain in your lower back after strenuous activity. This pain is your body’s way of telling you that you need to rest. Your muscles may be strained and need time to recover.
If you work at a desk, it’s healthy to take frequent walks and stretch every twenty minutes. Stretching will help loosen up stiff joints and tight muscles.
Eat Healthily
A proper diet helps your body stay fit, strong, and functional. Your diet should contain calcium and vitamin D to keep your bones and back healthy. These nutrients give your body the materials to keep your bones strong and reduces the risks of bone-related health conditions. As such, you should ensure that you get adequate amounts of dairy and leafy green vegetables in your diet.
Back Pain Clinics In Central Florida
Back pain and injuries need immediate medical attention. However, the best practice is not to get them at all. By having a healthy diet and maintaining proper posture, you can avoid injuries.
If you’re looking for a place to help with your back pain, look no further than Central Florida Spine & Pain. Our group of healthcare professionals, led by Dr. Nicholas Giordano, is sure to help you devise a modification plan to prolong your pain-free life.
If you want to know more about our services, you may call us at (321) 802-5021 or check-in online anytime. You may also want to schedule a consultation. Secure an appointment by using our online appointment request form. We look forward to serving you!
