7 Tips to Prevent Acute Back Pain

7 Tips to Prevent Acute Back Pain - Learn ways to prevent acute back pain with seven self-help tips, including healthy lifestyle habits, good posture and the proper way to lift. Whether we're lifting, twisting or bending, we ask a lot of our backs. No wonder so many people have back pain. But you don't have to be one of them.

The following back-saving tips can help you prevent acute back pain:

1. Exercise and range of motion

Getting regular exercise can strengthen your back and increase the flexibility of the muscles surrounding your lower back. Aim to get at least 30 minutes of physical activity - such as walking or swimming - most days of the week. Check with your doctor before you increase your activity level.

2. Use proper lifting techniques

Lifting a heavy load the wrong way can cause back pain. Let your powerful leg muscles do the work instead of the muscles of your back. To lift properly:

• Get close to the load.
• Bend at the knees, not at the waist.
• Tighten your abdominal muscles.
• Lift with your legs.
• Turn with your feet. Don't twist as you lift.
• Get help if the load is too heavy.

3. Don't smoke

Smoking reduces blood flood to the lower back, which can cause the spinal disks to degenerate. Talk with your doctor about strategies to help you quit smoking.

4. Watch your posture

Try not to slouch when you sit or stand. If you must sit for long periods of time:

• Sit in a chair that has good lower back support.
• Rest your feet on a low stool.
• Keep your back in a normal, slightly arched position.
• Make sure your desk is at the proper height for you so you don't have to lean forward.
• Stand and stretch every hour.

At work, look around your workstation to be sure it is set up efficiently. Keep your chair at the proper height. Make sure your computer is placed where constant use will not strain your back. Take advantage of any ergonomic evaluations that may be offered.

5. Maintain a healthy weight

Extra weight puts stress on the lower back. Shedding those pounds with a healthful diet and regular exercise can reduce this stress and your risk of back pain.

6. Eat a well-balanced diet

A nutritious diet that is rich in calcium and vitamin D can promote bone growth and help you maintain a healthy weight, which can help keep your spine healthy.

7. Sleep comfortably

Sleeping on your side on a firm mattress with a pillow between your knees is best for your back. You could also try sleeping on your back with a pillow underneath your knees.

Don't let back pain get the best of you. Take a few simple steps to prevent it.

SOURCES:

• Division of Occupational Health and Safety. Industrial and shops ergonomics. Accessed: 12/02/2009
• American Academy of Orthopaedic Surgeons. Preventing back pain at work and at home. Accessed: 12/02/2009
• National Institute of Neurological Disorders and Stroke. Low back pain fact sheet; July 2003. NIH publication 03-5161. Accessed: 12/02/2009