How To Prevent Back Pain

This article will teach you how to prevent back pain properly. Do you know the most common types of back pain and how they’re caused? If you have back pain, how do you know if its a back strain or something more serious?

First and foremost, any time you experience serious or ongoing back pain you should see your doctor. Back pain is a common problem, especially among working adults who may be active on their jobs. And back pain can be caused by anything from lifting a box to chronic illness.

At the first sign of trouble, make an appointment to have back pain checked out. But before trouble starts, here’s some of the more common types of back pain and how you can prevent them.

Strains and Spasms

A back strain is very similar to a back sprain. In fact, the two terms are sometimes used interchangeably. Along with back spasms, back strains make up the most common type of back pain experienced by people on an occasional basis.

The back strain or sprain is usually when you think you might have “pulled” something. Maybe you’re lifting a box, or working out with weights, and you feel a soreness or throbbing pain in your back. Often lying down and taking an over the counter pain reliever is enough to treat this type of pain, and it usually goes away after a short time.

A back spasm is more like a charley horse in your back. It can be a tightening feeling, it’s often an acute or sudden pain, and often people will see their doctor for relief. Again, lying down usually helps. Many people lie on the floor with their feet propped on a chair to help relax the back muscles. Some people also try massage and gentle stretching exercises if the pain allows them to.

So how can you avoid strains and spasms? For starters, lift heavy items properly, using your legs and not your back. Be aware of your body’s movements when you’re involved in any activity where back strain is a possibility.

Another factor to consider is your weight. Carrying extra weight around your belly can cause back strain, especially to your lower back. Women with large breasts should make sure to wear supportive bras with wide straps, because the same weight effect applies.

The last prevention tip might be the most important: Lower your stress level. Studies have shown that tension can make back pain worse, especially for back strains and spasms. People tend to carry tension in their backs, so if you have a high stress lifestyle make sure to learn relaxation techniques that work for you — and use them.

Arthritis

The next category of back pain is arthritis. There are several types of arthritis that can contribute to back pain, but only osteoarthritis would be considered “common” as it affects most people over the age of 60 to some degree or another.

Arthritis itself is an inflammation of the joints. Because the spine is a series of joints, sometimes arthritis can cause chronic back pain. Osteoarthritis, for example, can cause stiffness and pain even if you haven’t engaged in any activity. If you have arthritis, your doctor will explain to you the type you have and the treatments specific to your type.

There is no prevention for arthritis, but the pain and stiffness associated with osteoarthritis can often be avoided with regular low-impact exercise. Yoga, for example, has been reported to be helpful in preventing serious back pain related to osteoarthritis.

General Prevention

One of the most important things you can do to prevent back pain is to watch your weight. Not only does this reduce the amount of weight your back must support, but an active lifestyle will help keep your back toned an limber.

If you work in a field that requires a lot of movement or lifting, be sure you have the proper safety equipment. Lifting belts can help support your lower back if you spend much of your day moving or lifting things, and that can reduce your likelihood of developing back pain.

Even if you work in an office or from home, design your workspace to be ergonomic. Entire books and websites exist detailing how to set up an ergonomic work station. Use them, and make sure you particularly follow recommendations for chair and monitor height. If you spend a lot of time at a desk, practicing good ergonomics will go a long way to preventing occasional and chronic back pain.