Prevention Tips to Avoid Painful Lower Back Ache

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 and 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 back pain, it is also very important to learn to lift and bend properly. Follow these tips:

  1. If an object is too heavy or awkward, get help.
  2. Spread your feet apart to give a wide base of support.
  3. Stand as close to the object you are lifting as possible.
  4. Bend at your knees, not at your waist.
  5. Tighten your stomach muscles as you lift the object up or lower it down.
  6. Hold the object as close to your body as you can.
  7. Lift using your leg muscles.
  8. As you stand up with the object, DO NOT bend forward.
  9. DO NOT twist while you are bending for the object, lifting it up, or carrying it.
  10. 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.

Other Resources:

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