Top 10 Tips to Prevent Lower Back Pain

By Dr.Sally Zeinatie
Tips to Prevent Lower Back Pain!
More than 90% of back pain is caused by muscle weakness in the back or the abdomen or both.
Tips to Prevent Lower Back Pain!
You can take care of back pain and prevent it from recurring by maintaining correct alignment and good posture into your unconscious patterns that more you through the day and by strengthening the muscle groups that sustain it.
Tips to Prevent Lower Back Pain!
Medical experts have found that the reason for lower back pain is especially due to the relentless and abnormal demands made on our backs by modern lifestyle habits.
Tips to Prevent Lower Back Pain!
Too much sitting, and slouching around, too little exercise, overweight and chronic stress are some of the reason for occurrence of back pain. Below are some tips to help to prevent and overcome lower back pain.
Tips to Prevent Lower Back Pain!
1. GOOD POSTURE
Tips to Prevent Lower Back Pain!
The first step is to become aware of your body, so that when you're holding yourself stiff, you instantly recognize the tension in your muscles standing or sitting, you should put minimal strain on the muscles of your lower back, by pressuring the spine's natural curve.
Tips to Prevent Lower Back Pain!
2. MAKE THE RIGHT MOVES
Tips to Prevent Lower Back Pain!
Lift using your leg muscles, not your arms and back.
Tips to Prevent Lower Back Pain!
If you need to pick up something heavy, like a grocery bag or a packed suitcase, bend at your knee and lift it, keeping your back straight.
Tips to Prevent Lower Back Pain!
Outdoors, use a backpack rather than a shoulder bag, it will distribute your weight more evenly.
Tips to Prevent Lower Back Pain!
3. LEVEL OF HEIGHT
Tips to Prevent Lower Back Pain!
Bring your work, food or reading to a position that allows you to keep your eyes straight ahead, your head high, and which does not require you to crane your neck forward.
Tips to Prevent Lower Back Pain!

4. SLEEP RIGHT
Tips to Prevent Lower Back Pain!
Avoid sleeping on your stomach.
Tips to Prevent Lower Back Pain!
When the stomach sags downwards, it tends to arch your back, increasing the lumbar curve and your pain.
Tips to Prevent Lower Back Pain!
Sleeping on your back can be similarly uncomfortable, for it tends to increase the lumbar curve.
Tips to Prevent Lower Back Pain!
Sleeping on the side with legs bent at knees, tends to minimize the spinal stress by straightening the lumber curve.
Tips to Prevent Lower Back Pain!
Try placing one or two pillows under your knee, this is known as "lazy S" position, and the pillow under the knee tends to pull your hips upwards, flattening the lumbar curve and reducing the tension in this area.
Tips to Prevent Lower Back Pain!
5. PRACTICE RELAXATION TECHNIQUES
Tips to Prevent Lower Back Pain!
Practice relaxing your back muscles, when you're sitting in one place for a long time.
Tips to Prevent Lower Back Pain!
You can go to WF flexibility exercise to view exercises to stretch your upper and lower back. Hold the stretch for 5-10 seconds and slowly release.
Tips to Prevent Lower Back Pain!
6. IDENTIFY FEELING OF EXERTION AND PAIN
Tips to Prevent Lower Back Pain!
It is vital that you distinguish between the feeling of exertion and pain. Pain is a signal from your nerves that what you are doing is wrong for you.
Tips to Prevent Lower Back Pain!
When you get such signals, do some mild back exercise that feel comfortable. Try the side slide, knee hug and pelvic tilt.
Tips to Prevent Lower Back Pain!
7. DROP THE LOAD
Tips to Prevent Lower Back Pain!
If you are overweight, try to loose the extra load on your back. keep at bay the pot-belly that adds to the strain or your back.
Tips to Prevent Lower Back Pain!
Begin with cardiovascular exercise for at least 3-5 times a week to shed extra weight.
Tips to Prevent Lower Back Pain!
Aerobic, exercise is probably the best kind of exercise for preventing back pain.
Tips to Prevent Lower Back Pain!
By getting your heart and lungs to work harder than they are used to, you can reverse the poor physical conditioning that contributes to back pain.
Tips to Prevent Lower Back Pain!
8. STRENGTHEN YOUR ABDOMINAL MUSCLES
Tips to Prevent Lower Back Pain!
Your abdominal muscles are the core of your fitness.
Tips to Prevent Lower Back Pain!
The rectus is the oblong muscle running vertically from the public bones to the breast bone helps to support your trunk and keep your tummy from sagging.
Tips to Prevent Lower Back Pain!
The oblique muscles from the diagonal bands that criss-cross at the navel. The transverse muscle is a horizontal band across the waist.
Tips to Prevent Lower Back Pain!
Feel these muscles tighten whenever you perform abdominal exercises.
Tips to Prevent Lower Back Pain!
9. TAKE A BREAK
Tips to Prevent Lower Back Pain!
Don't sit tight and avoid sitting in a chair for longer than 30 minutes at a time; get up and move around.
Tips to Prevent Lower Back Pain!
Don't sit with a flat wallet in your back pocket. It can exert pressure on the sciatic nerve, which can lead to pain in the back (and legs)
Tips to Prevent Lower Back Pain!
10. PERFORM BACK STRENGTHENING EXERCISES
Tips to Prevent Lower Back Pain!
If done religiously, these exercises can give your back muscles, strength, flexibility and range of motion.
Tips to Prevent Lower Back Pain!
Beginners can make use of weight-lifting belt to avoid straining their lower back.
Tips to Prevent Lower Back Pain!
Go to WF strength training exercises to check out exercise for the back, perform the exercise according to the instructions laid down, to achieve good results.
Tips to Prevent Lower Back Pain!
Exercise for the back, should aim at increasing flexibility, strength and endurance.
Tips to Prevent Lower Back Pain!
The lower back, in particular requires strong muscles for support and prevention of lower back pain.
Tips to Prevent Lower Back Pain!
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