Exercise is important for preventing future back pain. Once again, exercise is important for preventing future back pain. Through exercise you can:
- avoid falls
- lose weight
- improve your posture
- strengthen your back & improve flexibility
A complete exercise program should include aerobic activity, like:
- walking
- swimming
- riding a stationary bike
As well as stretching and strength training.
To prevent pain in your back, it is also very important to learn to lift and bend properly. Follow these tips:
- If an object is too heavy or awkward, get help.
- Spread your feet apart to give a wide base of support.
- Stand as close to the object you are lifting as possible.
- Bend at your knees, not at your waist.
- Tighten your stomach muscles as you lift the object up or lower it down.
- Hold the object as close to your body as you can.
- Lift using your leg muscles.
- As you stand up with the object, DO NOT bend forward.
- DO NOT twist while you are bending for the object, lifting it up, or carrying it.
- Protect your back from further injury by using back braces
Other measures to take to prevent back pain include:
- lose weight
- learn to relax
- DO NOT wear high heels
- use cushioned soles when walking
- if you drive long distance, stop and walk around regularly
- use a stool under your feet while sitting so that your knees are higher than your hips
- avoid standing for long periods of time, if you must, use a stool or alternate resting each foot
- place a small pillow or rolled towel behind your lower back while sitting or driving for long periods of time
- when sitting, be sure that your chair has a straight back with adjustable seat and back, armrests, and a swivel seat
Using lower back supports while lifting heavy objects, repetitive movements, or standing and sitting for long periods of time helps five additional support to your lower back.
