Back Pain Prevention Tips

• Following any period of prolonged inactivity, begin a program of regular low-impact exercises.

• Speed walking, swimming, or stationary bike riding 30 minutes a day can increase muscle strength and flexibility.

• Yoga can also help stretch and strengthen muscles and improve posture.

• Take Suggestion of your physician or orthopedist for a list of low-impact exercises appropriate for your age and designed to strengthen lower back and abdominal muscles.

• Always stretch before exercise or other strenuous physical activity.

• Don’t slouch when standing or sitting.

• When standing, keep your weight balanced on your feet.

• Your back supports weight most easily when curvature is reduced.

• At home or work, make sure your work surface is at a comfortable height for you.

• Sit in a chair with good lumbar support and proper position and height for the task.

• Keep your shoulders back.

• Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension.

• A pillow or rolled-up towel placed behind the small of your back can provide some lumbar support.

• If you must sit for a long period of time, rest your feet on a low stool or a stack of books.

• Wear comfortable, low-heeled shoes.

• Sleep on your side to reduce any curve in your spine.

• Always sleep on a firm surface.

• Ask for help when transferring an ill or injured family member from a reclining to a sitting position or when moving the patient from a chair to a bed.

• Lift with your knees, pull in your stomach muscles, and keep your head down and in line with your straight back.

• Keep the object close to your body. Do not twist when lifting.

• Maintain proper nutrition and diet to reduce and prevent excessive weight, especially weight around the waistline that taxes lower back muscles.

• A diet with sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote new bone growth.

• Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate. So please try to avoid Smoking as you can.