Back pain is one of the most common complaints for people seeking medical help. By some accounts, nearly 80 percent of people will seek a doctor’s help at some point in their lifetime because of it.
Dr. Richard Hoblitzell, a doctor with OrthoCincy who specializes in the care and management of lower back pain, says that nearly four of every 10 patients he sees are seeking help for the malady.
“Our entire upper body weight is supported by the back,” says Hoblitzell, “so when something goes awry in this area, we’re going to feel it.”
While back pain can stem from a sprain or other accidental injury, it can also come from medical issues such as arthritis or spinal stenosis, a narrowing of the spinal canal where the spinal cord transits. More often than not, though, it stems from being overweight or a sedentary lifestyle.
The good news is that, most often, lower back pain is easy to manage and even easier to avoid. Here are seven tips to help avoid back pain or, if you already suffer from occasional bouts, to keep it from coming back.
1. Watch your weight
If you are more than 10 pounds over your ideal weight, back pain is more prevalent. If you carry those extra pounds around your midsection, back pain problems are even more common. It shifts your center of gravity and puts more strain on your lower back.
2. Get more exercise
Not only does it help with the weight issue, but strengthening the muscles in your core helps support your back and cuts down on back pain.
3. Stop smoking
Smoking has also been shown to restrict the flow of blood to spinal discs. Starving them of oxygenated blood leads to degeneration issues and a greater chance of back pain.
4. Watch your fashion choices
High heels, which change your center of gravity, and skinny jeans that restrict the way you bend can lead to back strains, according to doctors. A heavy bag with a strap that only reaches over one shoulder can also be a problem, leading to unnatural movements and back strains. For men, an overstuffed wallet in your back pocket can lead to strains when you sit on it for prolonged periods.
5. Lift with legs, not your back
It’s an age-old bit of advice, but sound. Bend your knees. Squat. Use your stomach muscles to stand. And don’t twist while lifting. If you can push heavy objects, rather than pull them, do “” pulling leads to fewer injuries.
6. Pay attention to posture “” even while sleeping
If you sit for long periods, don’t slouch in your chair. Sleeping on your side with legs slightly flexed is best, but if you prefer sleeping on your back, put a pillow under your knees. Avoid sleeping on your stomach. That position is especially hard on your back.
Follow these tips and you’ll cut your chance of back pain dramatically.
