How To Prevent Low Back Pain

By: Peter Harris



Low back pain will affect 90% of the population. People that have experienced low back pain will likely have recurrent episodes of pain throughout their lives. However, if given the right education then low back pain sufferers can significantly reduce their chances of having recurrent episodes of pain in the future.

If you are one of the many individuals that have experienced an episode of low back pain in the past and would like to prevent a recurrence of these symptoms here are some simple things you can do:

1. MOVE! Our spines were meant to move. Any static position for too long a time can prove to be uncomfortable, even painful for most people. You should move your spine frequently whether you are standing, lying down, or sitting. The longer you are in any one position the greater the stresses and force that load our spinal ligaments and disc structures become. Frequent movement can help reduce these stresses and minimize low back pain.

2. AVOID sitting longer than 30 minutes at a time. This is probably one of the hardest things for people to do but it can be very helpful in preventing recurrence of low back pain. Everyone should get up, move around or even stand within every 30 minutes of sitting. The sitting position greatly increases the pressure within our spinal discs while standing can relieve this pressure, even if it is for a short time. If you have a desk job get up and walk around your desk once or twice. You'll be amazed at the difference in how your back feels.

3. Try not to sit or repeatedly bend forward first thing in the morning. Our spinal discs collect fluid and swell while we sleep. For people with low back pain or a history of back pain this swelling can make it difficult and often painful to bend forward or sit in the morning. It is better to spend more time standing and walking during the first few hours upon waking to allow that swelling to go down. This will make sitting and forward bending more tolerable.

4. If you are involved in activities or an occupation that requires repetitive bending and lifting it is important to counter that forward bending motion with an opposite motion - backward bending. This is accomplished by placing your hands on your hips or in the small of your back and bending backward at the waist. Bend backwards within your tolerance without letting your knees bend then return to the upright position. If this movement causes you increased pain then don't bend back as far.

5. If you consistently wake in the morning with a stiff or achy back then try lying on your stomach for 3 to 5 minutes before getting out of bed. This may be uncomfortable at first but may feel better with time. If your pain worsens in this position then it is time to move.

6. POSTURE CHECK! We should all be aware of our postural positions throughout the day. This includes standing, walking, sitting, dynamic postures (i.e. bending) and lying down. Be aware of the position of your low back and what position feels best for you. The old school of thought was that we all had to sit and stand soldier straight at all times. This is not the case for everyone. Erect postures can sometimes be painful for people depending on the condition that they have. Some people need to keep their low backs slightly flexed (or flattened) to prevent an occurrence of pain. Try to maintain the spinal position that is most comfortable for you keeping in mind that frequent movement is still important to prevent low back pain.

7. TIGHTEN YOUR ABS! This simple activity can work wonders in preventing a recurrence of low back pain. Imagine a line going from your belly button to the base of your neck. Now use your stomach muscles to pull your stomach along that imaginary line. This is a gentle contraction and you should not use a lot of force to make this happen. DO NOT hold your breath or "suck in your gut." You are simply tightening your abdominal muscles so that it feels like your stomach is drawing in. If this movement is too difficult then try making an "S" sound (like a snake). Making this sound will automatically contract the desired muscles and cause your stomach to draw in.

These are some very simple things we can all do on a daily basis to help prevent a recurrence or an onset of low back pain. Remember - not all of these activities will apply to all people at all times. If you experience any undue pain with the performance of these suggestions then stop immediately. Consult your physician or a licensed physical therapist for further advice.

More Articles

Get Rid Of Back And Neck Pain

... Another therapy you can try is to stand with one foot on a small stool. Interchange your feet after every five to fifteen minutes while keeping your back and neck straight and your head and hips aligned correctly. This will help you to relieve back and neck pain by keeping the pressure off your back and ... 

Exercises For Low Back Pain Sufferer

... are very simple and can be performed almost anywhere. These techniques should provide you with instant relief from your pain. Low back pain is often the result of excessive flexion, and to get rid of it you will need to perform exercises for low back pain that will move the pain in another direction. ... 

Why Back Braces Are Important For Back Pain Sufferers

... types of corsets that you can use: a short corset, or a long corset. The short corset is most often used on patients that are suffering from low back pain. If you are suffering from pain in the middle or upper back, you will want to use the long corset. Either way, this brace provides the level of support ... 

How To Avoid Back Pain During The Day

... that require you to use your back. Even though you may not think about it while you are doing it, your back is being worked out. This may not be a big problem if you are doing everything the right way, but if you are not, you may end up with a lot of back pain at the end of your day. A lot of people suffer ... 

Finding A Back Pain Remedy

... vulnerable to sickness and injury; stretching will work to loosen muscles, improve range-of-motion, and foster flexibility; yoga and Pilates will strengthen the body s core, lending enormous support to the back muscles. A back pain remedy for many comes through working with non-traditional practitioners ... 

Do You Sleep In Bad Posture To Cause Back Pain?

... very bad impact on your back muscles. So the next morning when you wake up, you may suffer from a muscle cramp or a muscle-strain. Our spinal cord is not straight but curved. Sleeping in bad postures extends the curve in your lower back. A curved back exerts stress on the muscles and soft bones in the ... 

Relieve Back Pain Naturally With Diet And Exercise

... back. Healthy diet promotes healthy bones and muscles and avoids the strain of obesity or excess weight. Bad posture is another common culprit for backaches. Slouching and awkward posture puts additional strain on the spine and back. Maintaining good posture helps keep the spine in a neutral position ... 

Are You Sure That Your Back Pain Isn't Arthritis

... sleeping on a mattress that is appropriate for your condition. A mattress that properly supports your back can go a long way in relieving stress on your muscles and joints. Another thing that people often overlook is the posture that they use will sitting in a chair. Even though you may not sit down a ... 

How To Avoid Back Pain?

... been estimated at around $75 billion. However, back pain is not something insurmountable and can be taken care of if one took due precautions. There are a few things than one could do to reduce one s chances of suffering from back pain. Among the most essential things is a reduction in body weight. So, ...