Back pain is one of the most common medical problems, and most people will or have experienced it. Back pain can be acute (short-term) or chronic (long-term) and can feel like a sudden, sharp pain or a dull, constant ache. Acute Back Pain lasts from a few days to a few weeks and typically gets better on its own, but there are many times when medical care is needed. Chronic Back Pain lasts for more than three months, is much less common, and, in most instances, can be treated without surgery. Following the tips below will help protect your back and prevent back pain.
Strengthen your core muscles – The surrounding muscles in the back need to be toned to support the spine and reduce pressure on the back. Take a few minutes each day to do a couple of core exercises.
Stretch daily – Many back problems are caused by tight muscles. Getting into a habit of daily stretches can help promote spinal health.
Stand and sit up straight – If you’re sitting posture is poor (back and shoulders hunched), the discs in your lower spine are loaded even more than when you are standing.
Lift carefully – When you lift something heavy, use proper body mechanics by bending your knees and keeping your back straight. This way, your leg muscles will do most of the work.
Reduce pressure on the back when sleeping – If you sleep flat, elevate your knees slightly by placing a pillow under them. If you are a side sleeper, put a pillow between your knees to reduce pressure on your back.
Be active and eat healthy – Being overweight can strain your back. Getting regular physical activity and choosing healthy foods can help you stay at a healthy weight.
Source:
https://health.gov/myhealthfinder/healthy-living/safety/prevent-back-pain
https://health.ucdavis.edu/blog/cultivating-health/8-tips-to-help-ease-your-back-pain/2022/06
