1. Back Facts.
• Most back pain is not due to serious disease.
• Acute pain usually improves within days or a few weeks, atleast enough to get on with your life. The longterm outlook is good.
• About half the people who get backache will get in again within a couple of years.
• But that still does not mean it’s serious. Between attacks most people return to normal activities with little if any pain.
• The people who cope best with back pain are those who stay active and get on with life despite the pain.
2. Exercise your core.
Strong core muscles are important to provide support for the lower back and avoid injury. Low impact cardiovascular like exercise walking, jogging, running, swimming increases blood flow to the spine, which supplies healing nutrients and hydration to the structures in your lower back. It also increases the core strength to the muscles in the back.
If exercise seems impossible to you, make small goals to slowly get yourself moving, such as going up and down your stairs 3 times in a row, walking with a friend, or sitting on an exercise ball for 20 minutes.
3. Correct your posture.
Poor posture places pressure on your back and can cause degenerated disc to become more painful. Support the natural curve in your lower spine by using an ergonomic chair and set a timer on your phone to remind yourself to check your posture as your work throughout the day. Make sure to get up and walk around at least once an hour if you sit most of the day. If you can, use a standup desk for at least part of the day.
4. Lift heavy objects correctly.
Even if you’re young and strong, you can still injure your lower back if you lift a heavy object incorrectly. You should learn the proper techniques.
5. Improve your overall physical health.
The spine reflects the overall health of your body. Anything you can do to improve your overall physical fitness and general health will benefit your lumbar spine. Smoking can injury the disc and muscle in your back and chronic smokers suffer from back pain. It is also important to get enough deep, restorative sleep, as too little sleep can lead to back pain and/or worsen an existing back condition.
6. Frequent travellers, take note.
Traveling in a plane or car can really take a toll on your lower back. So doing exercise to keep your muscles strong to withhold the stress and strain.
7. Stretch your hamstrings.
A little-known cause of low back pain is tight hamstrings. Simple hamstring stretching exercises can help decrease the pressure on your pelvis and provide relief across your low back.
Courtesy – spine-health.com, pcsmedical.ca, mobilizept.com, health24.com, turningclockback.com