From Harvard HEALTHbeat
1. STAY FIT
Weak back and abdominal muscles — due to deconditioning or age — cause or exacerbate many cases of low back pain.
A stretching and strengthening regimen should target the back, abdominal, and buttock muscles.
Certain aerobic activities are safer for your back than others. For instance, bicycling (either stationary or regular), swimming, and walking lead the list of low-risk, high-benefit activities for most people’s backs.
Sports and activities such as football, tennis, gymnastics, wrestling, weight lifting, rowing (crew), running, aerobic dance, and ballet involve a relatively high risk for back injury because of the extension, lifting, or impacts involved.
2. MAINTAIN A HEALTHY WEIGHT
The heavier you are, the greater the load your spine must carry. To make matters worse, if the bulk of your weight comes in the form of abdominal fat, rather than muscle, your center of gravity can shift forward — a condition that puts added pressure on your back.
3. KICK THE HABIT
Scientists believe that the nicotine in cigarettes contributes to low back pain in two ways. First, nicotine hampers the flow of blood to the vertebrae and disks. This impairs their function and may trigger a bout of back pain. Second, smokers tend to lose bone faster than nonsmokers, putting them at greater risk for osteoporosis, another common cause of back pain.
4. LIGHTEN YOUR LOAD
If you use a backpack, you can take steps to protect yourself. For starters, use both of the pack’s straps instead of slinging one strap over a shoulder. When carrying a heavy load, put the heaviest items as close as possible to the center of the back, and use the hip strap for support. Above all, remember to bend from your knees when picking up your pack. 5. DEVELOP BACK-HEALTHY HABITS
Everyday activities, from vacuuming your house to sitting in front of the computer for hours, can take a toll on your back, particularly if you aren’t schooled in proper body mechanics. But you can take some of the pressure off your back by following these simple tips:
- While standing to perform ordinary tasks like ironing or folding laundry, keep one foot on a small step stool.
- Don’t remain sitting or standing in the same position for too long. Stretch, shift your position, or take a short walk when you can.
- When bending from the waist, always use your hands to support yourself.
- When sitting, keep your knees a bit higher than your hips and bend them at a 90-degree angle. Sit with your feet comfortably on the floor. If your feet don’t reach the floor, put a book or a small stool under them.
- Because vacuuming can take a toll on your back, tackle rooms in chunks, spending no more than five to 10 minutes at a time doing this task.
Picture from renochiropractic
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Individuals with progressing or repetitive scenes of lower back agony ought to consider the advantages of strolling as a low-sway type of activity. Oxygen consuming activity has, for quite some time, been appeared to diminish the rate of low back agony.