Watch Your Back! Your Doctors’ Tips for Preventing Future Back Problems
Do you ever experience back pain? You’re certainly not alone.
An estimated one in six Australians struggle with back problems, and a whopping 70-80% will suffer from lower back pain at some point in their lives. Back problems can take various forms and stem from numerous causes. For example, many people develop back problems partly because they’re overweight or sedentary. In contrast, others may develop back problems due to a medical condition such as arthritis, fibromyalgia, or spinal stenosis.
The good news is most back pain only lasts a few days or weeks. What’s more, simple lifestyle strategies can significantly prevent back problems and keep them from returning. Here are our doctors’ top tips for staving off back issues:
1. Stay active and strengthen your core
Activity is crucial for resolving and preventing back problems. A good fitness program should include strengthening exercises, aerobic exercise, and stretching. Particular attention should be placed on strengthening your abdominal muscles, which act as the front anchor of your spine. If they’re weak, the other structures supporting your spine, such as your back muscles, will have to work harder, opening the door to injury and pain. So, aim to spend at least ten minutes practising some simple abdominal exercises daily.
2. Maintain a healthy weight
Carrying around extra weight, especially in your midsection, can cause back pain (or make it worse) by adding stress to the muscles and ligaments in your lower back. Aim to stay within ten pounds of your ideal weight to reduce your risk of back problems.
3. Quit smoking
We all know that smoking is dangerous to our health, but did you know that smoking can contribute to back pain? Smoking restricts the flow of nutrient-containing blood to spinal discs that cushion your vertebrae, which can accelerate disc degeneration. On top of that, smoking reduces calcium absorption and new bone growth, increasing the risk of an osteoporotic fracture.
4. Practice good posture
As it turns out, there was something to your mother’s insistence that you sit and stand up straight. This advice is more important than ever in the modern age of computer use. When sitting, avoid hunching over in your chair, as this can put pressure on your back. If you spend a lot of time working on a computer, consider investing in an ergonomic chair, which will help keep your spine in the optimal position as you work.
5. Break up long periods of sitting
Piggybacking off our last tip, if you spend a lot of time sitting during the day, be sure to take breaks to get up from your chair and move around. For example, you could take a lap around your office, go for a quick walk, or do a few minutes of stretching. You could also consider investing in a standing desk so you can alternate between sitting and standing throughout your day. Sitting for long periods loads the spine and compresses the disks, potentially leading to disk problems.
6. Lift safely
When lifting a heavy object, avoid bending over from the waist. Instead, bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. It’s important also to avoid twisting your body while lifting.
7. Position yourself correctly while sleeping
While you can’t have complete control of your body’s position while sleeping, there are things you can do to optimize your sleeping position. First, try to avoid sleeping on your stomach, as this will strain your back. Sleeping on your side with your knees pulled up slightly towards your chest is generally considered a supportive sleeping position. If you sleep on your back, put a pillow under your knees and another under your lower back.
8. Reduce stress
Stress can cause muscle tightness and lead to acute or chronic back pain. Find ways to reduce your stress, including practising deep breathing, exercising, practising yoga, talking to a therapist, or engaging in joyful activities.
If you are prone to back pain, experiencing back problems, or simply want to reduce your risk of developing such problems, look to your lifestyle and make necessary changes. If you’d like to consult with one of our doctors about resolving or preventing back pain, call 02 9399 9399 to book an appointment.
Image Source: Pexels - Kindel Media
