Ways To Prevent Lower Back Injury


The following article looks at our daily life activities that involve stretching the back muscles and ligaments that can cause lower back pain. Strengthening the abdominal muscles by doing crunches, swimming, or simply walking are ways to prevent lower back injury, as they can help in protecting the spine and increase mobility. While lifting, you will remember manual handling training that told you to keep your back straight, bend your knees, and keep heavy objects close to your chest.
As most of us are now overweight, it is obvious that this can cause serious health problems, which makes it of primary importance that you should shed the extra weight to not only improve your general health, but also improve your lower back pain. Giving up smoking would be another achievement towards preventing back problems or getting relief from pain.



Ways To Prevent Lower Back Injury

Preventing back pain is much easier than treating it after an injury


Standing, bending, or twisting, we can all put our backs through a lot each day. It’s no wonder that at some point in our lives about 80 percent of adults report having back pain due to strained muscles or ligaments.


There are several ways to prevent back pain and keep the back strong, says Richard Meyrat, MD, an independently practicing neurosurgeon on the medical staff at Methodist Mansfield Medical Center.


“Start by strengthening core muscles in the abdomen by doing crunches each day along with brisk walking, swimming, or stationary bicycling,” advises Dr.Meyrat. “These exercises are good for building muscle strength and flexibility, which can help protect the spine and increase overall mobility.”


When standing, Dr.Meyrat suggests relieving pressure on the lower back by placing one foot forward and keeping the knees slightly bent. Sitting with knees slightly higher than hips also helps relieve pressure. Whether standing or sitting, keep shoulders back and avoid slouching.


“Lifting can be the back’s worst enemy,” Dr.Meyrat says. “To protect your back while lifting, bend at the knees and keep your back straight, then lift with your legs. Hold heavy objects close to your body and don’t twist. If an object is too heavy to lift, have someone help you lift it.”


Maintaining overall health also helps your back. Being overweight can cause back strain, and smoking cigarettes can reduce blood flow to the lower spine, causing pain and spinal disc degeneration, Dr.Meyrat explains.


“Back pain doesn’t always mean surgery, and most of the time it can be treated,” says Dr.Meyrat. “For mild or moderate pain, rest for a couple of days and use an anti-inflammatory medicine, such as ibuprofen, and apply ice or heat packs, but for no longer than 20 minutes at a time.”


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Following some daily routine, you can find ways to prevent lower back injury, which include keeping a proper posture while doing ordinary tasks such as standing and sitting. The article provides some useful tips to improve both sitting and standing postures to make more certain that you can prevent any issues with your back.  It is interesting to think that we learn to walk and sit from a young age, yet for some reason we do it so badly that it affects our posture and creates back pain. Fortunately, by strengthening the abdominal muscles through simple tasks helps to prevent lower back pain.



Exercise is the best way to treat low back pain says the San Diego exercise expert, Dr Ruth Anderson.




Dr. Vijay Vad, author of “Stop Pain”, shares five tips to help stop and prevent back pain.





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