Back Care: 8 Tips That Can Help You Prevent A Lifetime Of Pain

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Lower back pain is a prevalent ailment that affects millions of people. Nearly everyone has lower back pain at some point in their lives. According to the National Institutes of Health, the only thing more common than back pain is the headache. The best method to treat back pain is to avoid it in the first place. Here are some back care tips to help you sidestep back injury:

1. If you have a job where you are sitting all day, take frequent breaks and either walk around or just stand and stretch. Try to plan any activities that require you to stand (such as trips to the fax machine or the filing room) throughout the work day so you can break up long periods of sitting at a desk.

2. Take a stroll during your lunch break instead of only sitting at a table. If it is not possible to catch a walk, an inside activity is suitable. Choose something that will allow you to stretch and get some aerobic exercise.

3. If you are doing a recreational activity that requires you to stoop or bend over for long periods of time (such as gardening), take breaks and stretch out your back out every twenty or thirty minutes. This will avoid having continuous tension in the back.

4. Following any physical pursuit, avoid having a slouched posture right after the activity as your body cools down. This is a very widespread cause of injury (more so than the original movement itself).

5. Be active. Engage in a physical fitness activity on a regular basis. When you are inactive, physical exertion can produce injury just because your body is not used to it. Unused muscles become weaker and are not as flexible. Regular physical activity can also help you lose excess weight. Excess weight in the abdomen can cause lower back pain by pulling on the spine disproportionately.

6. Use care when lifting heavy items. Remember to get as near as you can to the object when lifting it. Bend your knees and use your legs to pick up the object, not your back. You can do this by straightening your knees while holding the object to lift it, without bending over and straightening your back to lift the object. Do not be afraid or embarrassed to look for help in lifting heavy objects, either – a moment spent to look for help might avoid a permanent injury.

7. If your work site has an ergonomist on location, be certain to check with with him or her and pay attention to his or her suggestions about your back care.

8. When sitting, avail yourself of a lumbar roll to help ensure a good posture. Slouching and slumping can cause both lower and upper back pain. Take regular breaks and do stretching movements. Merely standing in place and stretching leisurely forward and backwards can lessen the tension off of the back.

Article Source: http://depositarticles.com/

A few steps of precautionary back care can be worth a lifetime of being pain free. Take care and heed the signs your back is giving you. And, if you are currently experiencing back pain, or are acquainted with someone who is, you can download a free book filled with information on back care and natural treatment options. There is also plenty of free back care information at SelfAdjustingTechnique.com

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