No More Low back Pain ! Simple Tips to Keep a Healthy Back
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How to Prevent Lower Back Pain from Ruining Your Life
I see it way to many times....low back pain. More americans go to their doctors more for lower back pain, than any other condition. That is what i have heard, and I believe it. The causes of lower back pain can be mundane, but they can be serious too. Most of the times low back pain can be prevented. In this squidoo lens, we will talk about how to prevent lower back pain. I will also give you resources and products you can use to prevent lower back pain from attacking your life.
Tip #1. Mind Your Lifting
Use good technique when lifting heavy objects
Also, when lifting something, try to keep your posture straight. Reduce the amount of lifting and twisting. Face something directly and close to your body. Even when putting the object down, use the same technique bend if your knees: lifting in reverse.
Tip #2. Use good Posture when doing Routine Chores
Mind the way you walk, the way you stand and the way your sit
By Routine chores I means things like
Try your best to keep your spine in the upright, erect position. For example, when unloading the dishwasher, bend more with the knees than pressure on your back. Remember that most injuries that occur in the low back happen when we bend or twist. This position puts the most amount of stress specifically on your lumbar discs. The same goes for things like taking out the garbage. Try to use your kneesand body to leverage the weight that you are liftring. Overall, a big key is to reduce the amount of weight you are trying to lift. If something is too heavy, split up the load, reduce the weight load or get help. It only takes one time to lift something incorrectly and injure yourself.
- loading and unloading the dishwasher
- shoveling snow
- cutting the grass
- mopping
- doing laundry
- picking up your kids
- vacuuming the house
Try your best to keep your spine in the upright, erect position. For example, when unloading the dishwasher, bend more with the knees than pressure on your back. Remember that most injuries that occur in the low back happen when we bend or twist. This position puts the most amount of stress specifically on your lumbar discs. The same goes for things like taking out the garbage. Try to use your kneesand body to leverage the weight that you are liftring. Overall, a big key is to reduce the amount of weight you are trying to lift. If something is too heavy, split up the load, reduce the weight load or get help. It only takes one time to lift something incorrectly and injure yourself.
Tip #3. Stretch Before Engaging In Any Type of Exercise
Spend a little time getting your body and muscles warmed up
Simple stretches of the lower back can prevent soreness in the low back and injury later. Stretching out the hamstrings, the quadriceps, the gluts and low back and pelvis can mean a great workout- one that you don't have to pay for later. Side bends will also work on your low back too. A Lat (latissimus dorsi) stretch will also help stretch the back as well.
Another valuable stretching tip is to do trunk twisters. Stand with your legs apart and start twisting from side to side. Start out slow. As you keep going increase the speed and the amount of turning. This helps loosen the spinal bones- preparing your back for exercising and more activity aggressive.
Keeping your muscles loose and limber will help prevent injury and keep your back feeling good in the long run.
Another valuable stretching tip is to do trunk twisters. Stand with your legs apart and start twisting from side to side. Start out slow. As you keep going increase the speed and the amount of turning. This helps loosen the spinal bones- preparing your back for exercising and more activity aggressive.
Keeping your muscles loose and limber will help prevent injury and keep your back feeling good in the long run.
Stretching and Re-alignment For the Lower Back
For Low back pain Relief
Tip #4. Get your Spine Aligned Regularly
Chiropractic Adjustments Can be Of Great Help
Getting your lower back spine adjusted regularly by the chiropractor can be literally a life saver. If your lumbar spine and pelvis are in proper alignment then you are less likely to be in pain and less likely to get injured. Also, when you do go to the chiropractor for an acute injury you will most likely heal faster and respond better. Low back pain can stop you in your tracks: you cannot play with your family, you cannot work, you and cannot sleep comfortably.
Seeing your chiropractor is essential to maintain your spinal alignment. There are many things to keeping your spine healthy:
Seeing your chiropractor is essential to maintain your spinal alignment. There are many things to keeping your spine healthy:
- Keep Yourself hydrated- drink water throughout the day
- Eat Right
- Exercise
- Manage Your Stress Appropriately
- Get Proper Rest
- Keep Your Spine in Alignment
Tip #5. Use A Lumbar Support if you Sit at Your Desk for Long Periods of Time
Long hours at the compute in one position can wear on you and your back
Using a low back support can be extremely comfortable while sitting at your desk. It will help you have better posture, help you breathe better, and overall keep you relaxed and pain free. Same with you drive for long hours in your car.A lumbar support will help keep and restore your lumbar posture or spinal alignment. Again, good spinal alignment means that the nerves will be free of interference. This means if there is no nerve pressure, then there is no pain.
Straighten up your Posture by Using a proper Lumbar Support
Back Supports that Can Prevent and Alleviate Back Pain
How to Wear A Lumbar Support for Comfortable Sitting
Dr. Bellinger shows us how to use a lumbar support- the Sit Back Rest
curated content from YouTube
Lumbar Support For Prolonged Sitting
Great for Computer Users, and Sit Down Office Work
Tip #6. Use a Lumbar Belt if you are engaging In A Strenous Activity that Involves Your Low Back
Do like the employees at Home Depot Do
Everytime I go into Home Depot I notice those orange apron like things that all the employees are wearing. Really they are quite good for the lumbar region. If you ever notice, everyone that works at Home Depot is often standing, walking, or lifting something. That can be strenuous for the lower back over time. Actually, according to their website:There are some physical requirements for these positions. The associates will need to stand, bend, reach and lift 50-75 lbs. regularly throughout a shift.
Yep, they tell you right before you apply at Home Depot. Wearing the Orange lumbar belt helps out a lot.
A lumbar support belt can be very useful item to help protect your lower back. If you often find yourself doing repetive motions with your lower back or have to lift hevay items at work frquently the lumbar support belt is necessary to help keep your back healthy and strong.
How to Wear A Lumbar Belt Comfortably
Dr. Belliinger Shows you How to Wear a Low Back Belt Properly
curated content from YouTube
Get a Lumbar Belt for Added Support To the Lumbar Spine
A Traction unit for the neck and the lower back
Deluxe Full Spine Posture Pump - Model 4100 - POS107
Amazon Price: $242.05 (as of 06/03/2012)
- traction unit that works on the neck and lower back
- allows patients to exercise their abdominal and pelvic muscles while lower spine is elliptically inflated
- avoid neck and back surgery
- retrain your neck and back muscles
- lower back pain relief
- neck pain relief
Special Squidoo Lens on Sciatica Pain
Pain in the Back, Buttocks and the Legs
Tip #7. Exercise Your Lower Back so that Injuries are Less Likely
Keep Your Lower Back Strong, Limber and Flexible
When most people work out, they are working out their legs, their arms, their stomach. The Lower back, as important as it is- is never really thought about first thing. But keeping a strong lower back could mean that you prevent a major injury from affecting you. Keeping those muscles that make up the lower back such as the lumbar paraspinals strong can make such a big difference. Tip #8. Try Inversion Therapy for the Lower Back
Reduce back pain or stress overload with stretching your back
Don't let the inversion therapy tables scare you. Inversion therapy counteracts the forces of gravity on the body (particularly the back) by decompressing and elongating the spine. This relieves pressure on your spinal cord's ligaments and nerve roots. Inversion Therapy reverses the negative effects of gravity. The treatment is not for everyone, there are contra-indications such as glaucoma, very high blood pressure, bone disorders, or a history of severe spinal injury or surgery. Check with your Doctor to see if you are candidate for inversion therapy.
Inversion Tables for Stretching Your Lower Back
Inversion therapy counteracts the forces of gravity on the body (particularly the back) by decompressing and elongating the spine. This relieves pressure on your spinal cord's ligaments and nerve roots. Inversion Therapy reverses the negative effects of gravity.
What Treatment have you tried for lower back pain?
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About Arc4life
Do you have Low Back Pain?
What are your tips for preventing lower back pain?
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Patrick Power
Jun 1, 2012 @ 8:28 pm | delete
- Hi , You have a have great tips for back pain. Inflammation is without question the fundamental source of what's causing a number of various health conditions. Not only to get rid of back pain or get rid of neck pain, but even get rid of joint pain, hand pain and also finger pain. For more tips please visit. www.stopmypain.tv Thanks
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Jackwoo
Nov 30, 2011 @ 5:40 am | delete
- I believe the best way to manage back pain is to prevent ourselves from getting it in the first place. Most causes of back pain are self-inflicted, such as bad postures during work or sport activities. Change the bad habits and we will be free from back pain.
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Arc4life Feb 28, 2012 @ 6:59 am | delete
- Hi jackwoo- I am in agreeance with your statement. Preventing back pain by having good habits can stop you from having reoccuring back pain.
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lower back pain
Nov 2, 2011 @ 12:17 am | delete
- This blog is indeed very helpful especially since i work for very long hours just sitting up in front of the personal computer and it gets uncomfortable for me especially when it gets painful. Thank you that was very informative.
Please also check "lumbar back support belt", it can also be related to this as well as it can minimize lumbar back pain. It is highly recommended. Thanks again http://www.backaline.com/
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Leonardo Vargas
Jul 8, 2011 @ 11:20 am | delete
- Fibromyalgia numbness is an annoying disorder. When the appendages are affected by excess numbness, it can become very infuriating and influences your life style and prohibits you from carrying out your daily tasks like writing, eating, holding baggage, driving etc and it even hampers your work life.
However the exact cause of fibromyalgia numbness is still not known. Some state that it is because of pressure on the nerves due to muscle contractions, and that it will go away on leaning against your arm. By doing so the muscle contractions will subside and the nerve will be released.
Leonardo Vargas
Findrxonline
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