This was the survey topic that got the most requests… There are ways to avoid back pain and I will list some of them out:
- Never lift and twist your back at the same time. This is where most back injuries occur. If you have to lift and move something to another place, move your body as a whole to avoid twisting.
- If something is too Heavy, DON’T LIFT IT!! Get help.
- Get regular exercise. Walking is really good exercise as it keeps all the joints moving and lubricated. Just don’t overdo it. If you haven’t exercised in a while, approach it gradually. The body does not respond well to too much new activity.
- Before exercising, warm up. Walking is the best way to warm up. Stretching is not a good way to warm us and research has shown that stretching before running increases the risk of pulling muscles.
- Strengthen your core muscles. The abdominals support your low back from the front.
- Get regular adjustments. This keeps the back lined up and prevents the spine from going out of place and keeps the joints stronger. It also keeps the body healthy, boosts the immune system and keeps the joints mobile. It’s the closest thing to getting a new body you’ll find.
- Drink enough water. This keeps the body and discs hydrated which makes it more elastic and less prone to injury.
- Get enough rest. A body that is not rested is more prone to injury plus if you are tired you are hampered as far as coordination and muscle strength. Rest helps the body heal and rebuild.
- Don’t sit too long. Sitting shortens the muscles and ligaments if done for long periods. This makes the back more prone to injury over time. Get up at least every w hours and stretch or walk around.
If you have back pain:
- Do low back strengthening exercises. Over time this will help strengthen the muscles and keep you from injuring your back. Again, start gradually and don’t overdo it.
- Reduce inflammation in the area. This means use ice on the painful area for 20 minutes at a time. 20 minutes on, 40 minutes off. Tow or three times at one go will make a difference and help the pain. Also, curcumin is a natural anti-inflammatory as are fish oils. Heat is for relaxing muscles and reducing spasm.
- Take vitamin C. This helps strengthen the ligaments and builds collagen which keeps them more elastic. Also, it is a natural anti-inflammatory.
- Get adjusted! The adjustments keep the joints aligned and the pressure off the nerves. When there is pressure on the nerves, the area gets inflamed and this causes the pain. The adjustments also keep the muscles that support the spine strong and doing their job.
Here are some pre-disposing factors for low back pain:
- Working in an occupation that requires repetitive lifting, bending, standing and driving.
- Improper lifting techniques.
- Participation in contact sports.
- Smoking and excessive alcohol consumption.
- Sever trauma, such as a car accident.
- A family history of disc disease.
