How to Prevent Back Pain

Back pain can be a result of day to day activities. All major activities like bike riding, lifting kids, sitting at the computer for a long time, etc. all of these activities put maximum stress on your back. Back pain is probably the most frequent complaints received by medical professionals. Back pain can be excruciating and can disrupt your normal functions. As such, you should always try to prevent back pain from happening in the first place.

Here are a few ways in which you can prevent back pain:

1. Do regular stretching exercises and consistent weight training to strengthen the abdominal and back muscles. The stronger are the muscles on the front of body the lesser the strain on your back.

2. Doing squats and lower body stretching exercises will strengthen your thigh and leg muscles. For those of you who go to a gym, you should use the leg press machines. If your job involves you staying on your feet all day then weak leg muscles mean more stress on your back. Keep your legs strong for a healthy back.

3. Flexibility is very important. Long periods of inactivity (like sitting in front of the computer) harden certain core muscles that in turn will increase your back pain.

4. Your mattress is another important factor. Make sure it is of a good quality because if it does not support your back properly you will wake up in pain and also groggy because you will not have got a good night’s sleep.

5. Avoid continuous stress altogether if possible. There are quick and effective methods of relieving stress levels. For computer professionals, it is advisable to take frequent and periodic breaks. Take a short walk, step outside for fresh air. This not only benefits your back but also your wrists and eyes.

6. Always warm up before beginning your exercise routine. It is wise to warm up and stretch your muscles before putting any further strain on them. If you muscles are not relaxed before you start your workout you run the risk of injury.

7. If you sit through most of your day, then make sure your chair supports your back properly. Proper back support will take some pressure off and help prevent back pain.

High-calorie diets, relaxed lifestyles, more hours in front of the TV and computer have resulted in many overweight Americans. Ideally, your body should not have more weight than what can be supported by your bones; otherwise you will not be able to prevent back pain. Eat a balanced diet high vitamins, minerals, and proteins but low on fat. This is not as easy as it sounds but is definitely worth considering as it can save you from plenty of back pain.

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