Quick Tips to Help Prevent Lower Back Pain


Lower back pain is one of the most common complaints that people experience. There are many different causes for lower back pain, but here are some quick tips that may help prevent it altogether or at least lessen its severity:

1. Maintain a Healthy Weight:

As we age, it is natural to gain weight. The effects of gravity and loss of muscle mass contribute to an increase in body fat. For some, lower back pain is the result of extra weight and poor eating habits. Excess body weight stresses our spine by pulling on muscles, ligaments, discs, bones, and joints. This stress can lead to an aching, stiff, and sore lower back.

Weight loss may help improve your overall health and reduce the chance of developing diabetes, hypertension, heart disease, and other serious conditions Related to obesity. Losing weight will contribute less pressure on our spine as well as enable us to regain muscle strength faster after back injuries.

2. Practice Good Posture:

Poor posture can lead to a back injury, lower back pain, and eventually a herniated disk. In the long-term, poor posture may cause an abnormal curvature of the spine called scoliosis. Proper body mechanics when carrying, lifting or bending is essential to avoid back pain. When standing, the ears, shoulders, and hips should be in a straight line. The shoulder blades should be back and down, with the upper body weight equally distributed between both feet.

3. Exercise Regularly:

When done properly, exercise can strengthen muscles around your spine, helping to maintain correct posture throughout the day. Some good exercises that include low impact are walking, swimming, and biking.

4. Maintain a Healthy Diet:

Eating a balanced diet is essential for bone health and can help prevent osteoporosis, which might lead to broken bones if we fall and seriously injure our back. With age, we lose bone mass, and replacing this tissue is vital to maintaining good posture and preventing injury.

Learn more: Preventing and Treating Low Back Pain with Diet

5. Get Adequate Sleep:

Our sleep habits affect our back pain directly. Poor sleeping habits can lead to fatigue, which may lead to poor body mechanics when performing daily activities like bending or carrying items. When we are fatigued, our reaction time is slower, and hurting our back becomes more likely since our reaction time will be slower if we are in pain.

6. Get Regular Chiropractic Care:

Chiropractors can help keep our spine healthy by providing spinal adjustments to keep the vertebrae in proper alignment. A chiropractor may also recommend exercises, stretches, and other treatments that will benefit your back health. They might use ultrasound therapy, muscle stimulation, cold and heat therapy to treat back pain.

7. Try TCM treatments for back pain

Traditional Chinese Medicine (TCM), including acupuncture, has been used for over 5,000 years to treat a variety of health conditions. There are much evidence that show TCM treatments are effective at the management of back pain. Traditional acupuncture uses thin needles placed in specific points on the body to ease symptoms caused by an illness or injury.

8. Try Massage Therapy for Lower Back Pain:

Massage therapy can help relax your muscles and reduce lower back pain by using gentle pressure on the soft tissues around the spine to release any built-up tension. It also increases circulation to ease muscle spasms and soothes an aching or stiff area of the body.

If you’re feeling the effects of lower back pain, try these simple tips to stop it in its tracks. However, if it gets more serious, it’s best to consult pain management for low back pain relief in Davie.