How to prevent back pain

90% of all Americans will suffer a back ache at some point in their life time.

10 % of these people will develop chronic back pain.   Maintaining a healthy lifestyle is a key component to preventing back problems.

Exercise and diet to maintain a healthy lifestyle and a healthy back. Excess weight puts undue strain on the back and also limiting mobility.  Exercise that builds and develops the core muscles of the abdomen, gluts and small of the back keep you strong and flexible in the back area relieving pain and discomfort.  Smoking and second hand smoke will age the bones and especially the skeletal bones.

Pay special attention to your posture.

Standing and sitting erect will help prevent problems in later years.  Be sure to wear flt shoes with good arch support will help reduce foot fatigue which will lead to compensation in your posture, which leads to improper back alignment and back pain.  When sitting, be sure both feet sit flat on the floor and your thighs are parallel to the floor.  Your arms should rest easily on the desk at elbow height.

Lifting is an area of key concern.  Many back injuries occur due to improper lifting techniques.  Do not bend at the waist when lifting as this is asking for trouble.  Bend at the knees while keeping your back straight.  Let your legs do the lifting.  They are jointed at the knee’s and are not only flexible but also much more durable than another parts of your body.

Exercise will not only help maintain back strength but can also strengthen and improve your back muscles to further improve the chances of avoiding a back injury.  Be sure and perform bending and stretching exercises to keep the back muscles long and flexible instead of drawn and tight.  Activities such as classes at the local YMCA, yoga, pilates or tai chi can go along way in preventative care.

Back problems can flare up at work, fishing, golfing, or just playing with the kids and grand-kids. Neglected backs easily become injured easily and can limit any and all activities including simply getting dressed.  Once injured many will have to go through surgery that could have been prevented with proper care, exercise and proper use of the muscles.

Are you aware of the dangers of sleeping in your bed

The one place you think you would be safe may become the one thing that really causes your back injury.  Some positions we sleep in are causing our backs to be stiff and sore the next morning.  A worn out mattress or one that is too soft or too hard can also do the same damage.  We spend around 1/3 of our day in the bed and yet we pay little attention to the quality and comfort of our mattress until the damage is done.

The second most time we spent a day is in our car. Are you placing the seat in optimal position or are you crouching back in your seat or scrunched over.  either of these last two positions are begging to cause you pain and discomfort.  Find a seat or seat cover with lumbar supports and preferably adjustable so you can change positions over a long period of time to help with your blood circulation.

Stress, tight muscles, and back pain stress go together. Each are warning signs that something is wrong.  The problems if ignored will get increasingly worse.  While medicine can be used to mask the problem it can not be corrected by medications.  You can begin to take the steps to have a strong healthy back today or live with the problems associated with it tomorrow.

Even if you have an injury, it is not too late to begin to do things to relieve and improve. Knowledge and the application of that knowledge is the key answer.  Most back injuries were preventable if care is exercised.  Ignore the warnings and abuse your back will bring pain and discomfort. Possibly for a lifetime!

Our back is one of the strongest muscles we have but not the most durable. Some of the abuses we place on our back is too much force, repetition (repeatedly moving in the same position and same range of motion) leading to fatigue and injury.  Improper posture which leads to fatigue and injury.  Our skeletal muscles were designed and developed to stand erect not slouched and bent over.

Psychological issues, injuries, illness, or bad habits and poor physical condition can cause us to exhibit improper use of our backs and we need to correct these issues.  To check and see if you have a poor posture stand with your back to the wall. Place your heels, your buttocks, your shoulders and your head against the wall.  Stand there for 1 minute and notice how your body feels in this position.  Now step 1 step forward and bring both feet side by side.  Has there been a change in your posture.  If you noticed a change in your posture this is an indication that you need to begin to work on your posture as there should be no change.

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