Simple ways to help avoid back pain:
1. Get more exercise. Moevement is key for your body especially strengthening exercises. Remaining stationary for long periouds of time is a huge factor in back pain. Regular physical activity can help ease inflammation and muscle tension.
2. Watch your weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back.
3. Reduce your smoking or stop. Smoking restricts the flow of nutrient-containing blood to spinal discs, so smokers are especially vulnerable to back pain.
4. Quality sleep. Sleeping on your side with your knees pulled up slightly toward your chest is sometimes suggested. Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Sleeping on your stomach can be especially hard on your back. If you can’t sleep any other way, place a pillow under your hips. Also check the quality of your mattress and pillows.
5. Check our your posture. Check your posture by standing with your heels against a wall. Your calves, buttocks, shoulders, and the back of your head should touch the wall. You should be able to slip your hand behind the small of your back. Now, step forward and stand normally. If your posture changes, correct it right away.
6. Limit time on your phone. When you use your phone, you're bending your head and curving your spine. If you do that for more than a few minutes, it will put stress on the delicate vertebrae in your neck.
7. Take breaks. Every 10 minutes, take at least 20 seconds to stop typing and stand and stretch. And every 20 minutes, even if you took a break in between, stand and spend at least 2 minutes away from your computer. This gets your blood pumping and loosens up tight muscles and stiff joints. It also gives your eyes a chance to readjust, which can prevent computer-related vision problems.
8. Be careful how you lift. Don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Let your legs do the lifting, not your back. Don't twist your body while lifting.
9. Choose your seat wisely. Is it supporting you in the right places. The best chair for preventing back pain is one with a straight back or low-back support.
10. Strengthen your body. Cardio exercise is great but you also need to ensure you are strengthening your whole body. This is where Pilates comes in.
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