Top Ten Tips For Avoiding Low Back Pain and Injury
These are the top ten tips for avoiding the possibility of injury and pain in your lower back.
If you’re currently suffering from low back pain or are prone to it, then following a long term course of consistent, sensible, prevention measures will most likely pay dividends.
Think of it like a war – you’re in a war zone, and the enemy is constantly looking to attack you by imposing debilitating back pain on you. So what do you do? Well, you must fight back on several fronts simultaneously. Most of the Top Ten Do’s and Don’ts are not onerous and require only a small amount of effort and this strategy for tackling low back pain can make a major difference to your spinal health over the long term.
- Ensure you adopt good posture at all times – pull your shoulders back and maintain the lordosis
- Keep mobile with gentle movement – do not allow your back to stiffen through fear of further injury
- Do not lean forwards carrying heavy weights – in fact avoid leaning forward at all - period
- Drink plenty of fresh water – at least 2 litres per day to maintain intervertebral disc hydration
- Avoid activities which would tend to cause compression of the spine – such as running, jumping or trampolining
- Perform some simple back strengthening exercises two or three times a week – this will help enormously over the long term
- Avoid excessive alcohol consumption as this can cause dehydration and rob the spine of vital hydration
- Use a lumbar support when driving – especially on long journeys
- Change your mattress for one which gives proper firm support to your spine in your sleep
- Consider buying a spinal decompression device which will not only help with pain reduction and prevention, but will allow you to return to normal activities without risk of further injury
If you follow all of the above ‘tips’ you will build up a credit of back health that will reduce the risk of an occasional relapse into bad practices causing another episode of injury or pain in your lower back.
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